CFPC – CrossFit Warm-up Warm-up (No Measure) Discuss METCON a) Go over in entirety b) Discuss scaling options –reduce weight on snatches –scale to 2/1 single unders or jumps onto plate General Warm-up 3 rounds, for quality: 10 Kettlebell swings 10 Burpees Skill Specific Warm-up Points of performance to reinforce: 1) Shoulders behind the bar...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10-15 Push-ups 8 Banded face pulls 8 Band pull a-parts 8 Barbell shoulder press :30-45 sec Handstand hold 1 Jefferson curl (barbell, beginning at the top of deadlift- lower to the ground one vertebrae at a time, chin neck, shoulders, upper back, mid back, low back,...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 1 minute row, increasing in intensity 10 Goblet squats 10 Jumping lunges 10 Close grip kipps 5 PVC pass through+toe touch 5 PVC press and stretch back Then; PVC front rack stretch, :30 sec per arm Partner tricep stretch :30 sec per arm (in front rack...Read More
CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Gymnastics Pistols 15 min Skill practice options: a) Practice pistols, alternating legs in sets of 6-10 b) Pistol to band...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 1 min Row 12-20 Push-ups :30-45 sec Handstand hold, wall facing if possible 10 Banded Face pulls 8 Band pull-aparts 5 Barbell push jerks Then; 1:00 chest stretch on floor or wall / side Weightlifting Push Jerk (5-5-5-5-5) 1 set every 2 minutes. Perform sets AHAP...Read More
CFPC – CrossFit Warm-up Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 2) Burpee broad jump (down & back) 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Metcon Metcon (Time)...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog Then; 3 Rounds: 1:00 Goblet squat hold 5 Cat cows 15 Russian kb swings Then; 1:00 Banded lunge stretch, facing the anchor point, each leg Weightlifting Back Squat (Spend 12 min to find a heavy set of 5) Metcon Metcon (AMRAP – Rounds and Reps) 16...Read More
Announcements Our Partner Competition is coming up this Saturday, from 9am-2pm. There will be no Community WOD. Please come cheer and support the CFPC community, come and go as you please, bring lunch etc! There will be lunch provided to competitors around 12:45pm, spectators can also bring $10 to join in on Chipotle catering. Ask...Read More
