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 3 Rounds: Max set of Ring Dips Rest 1 min Max set of Pull-ups Rest 1 min Dips scale->...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 (4...Read More

CFPC – CrossFit Warm-up Full body warm-up (No Measure) 25 Jumping jacks 5 Inch worms with 3 push-ups 25 High knees 5 Burpees 25 Butt kicks 5 Slow toe touches and holds 25 High kicks 10 PVC Pass through 10 PVC Press and reach back 10 PVC Overhead squat Metcon Metcon (Calories) 28 min EMOM...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 min Row, 70% 3 min Goblet squat hold 2 min box edge shoulder stretch 10 Barbell shoulder press- practice bar path- STAY CLOSE and elbows in front 10 Wall therapy squats- SLOW 10 Tempo Barbell Deadlift- SLOW and reinforce positions. Pause and assess. Weightlifting The CrossFit Total...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 5 min Row 70->85% effort 2 min Pigeon/leg 2 min Couch stretch/leg 8 min EMOM Even- 3 Muscle snatch+5 Hang power snatch Odd- 10 Squat Jumps+5 Push-ups Metcon Metcon (Time) 10 Rounds for time: 15 Wallballs (20/14#) 3 Power Snatch (135/95#) 18 min CAPRead 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 Weightlifting Clean and Jerk (8 x 2+1 @70-80%) 1 set every 2 min. Squat clean, drop, Squat clean and jerk....Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 12 Box step-ups 12 Rear lunges 5 Barbell shoulder press+5 Push press 10 Squat jumps Banded front rack stretch-:90 sec per arm Pigeon stretch- 2 min per leg Metcon Metcon (Weight) 10 min AMRAP 15 Box jump overs (24/20″) 10 Shoulder to Overhead Score= total weight...Read More

CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups Metcon Metcon (Time) 8 Rounds: 11 Bodyweight Deadlift 100m Run Bodyweight is considered “Rx, many should scale down. Run is designed to...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 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200...Read More

WARM-UP 5 min Row 70->85% effort Then; Lunge stretch High skips 10 PVC Pass through+ toe touches 10 Leg swings each direction 10 Banded Good mornings 15 Push-ups Accumulate 40 Heavy Russian kettlebell swings STRENGTH Deadlift- 8 x 3, 1 set every 2 min @80%+ METCON 10 min AMRAP 10 Hang Power Clean 2 Round of...Read More