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 Weightlifting Push Press (5 x 5, 1 set every 2...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 Weightlifting Overhead Squat (5 x 3, 75%+) Come to a full stop at the bottom of each rep. Rest 2...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) Medball Tic-tac-toe Warm-up – Best of 5 games Kettlebell touch game -tournament style, single elimination. Elimination=20 Push-ups. Skill 5 Rounds: Ring dips x 8-15 Rest 1 min 5 RDL, AHAP Rest :90 sec Ring Dips Snatch grip RDL Metcon Metcon (AMRAP – Rounds) 10 min AMRAP 12 UB...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 10 Burpees 10 Wall therapy squats 10 Knee hug+spiderman lunge steps 10 Banded face pulls 3 Wall walks 10 Close grip kipp swings Spend 8-10 min working up to METCON Clean and Jerk weight Metcon Metcon (Weight) 30 min EMOM a) 2 Clean and jerk (70-80%)...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run Down and Backs 5 Inch-worms w/ 3 push-ups Quad pull into Lunge stretch Butt kicks High knees High kicks into toe touch Pivot squats Karaoke W/ Barbell: 5 Press and back stretch 5 Hip Power cleans 5 Low hang power cleans 5 3-position pause Power cleans...Read More
CFPC – CrossFit Regionals WOD Week Day 2! Warm-up Warm-up (No Measure) 2 Rounds: 5 Barbell press and back stretch 10 Kipp swings (shoulder mobility) 5 Russian Baby-makers Waiters walk (plate) 100′ per arm 10 Banded squats- (squat with band wrapped around just above the knee, fighting against the resistance to open hips) Burgener Warm-up...Read More
