CFPC – CrossFit Practice makes permanent. Warm-up (No Measure) TABATA Row TABATA Burpees Begin on either, complete 8 rounds, then switch movements immediately Metcon Athletes will have an option between performing a 20 min “Cindy” AMRAP, or, a 20 min “Mary” AMRAP. Scale as necessary (jumping pull-ups or ring rows, box edge push-ups, 1 abmat...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 Barbell over and back presses :30 sec Handstand hold or plate OH hold 12 Spiderman lunges 10 Back rack step-ups (empty bar) Circle up Practice split jerk w/ PVC, coach assess and correct. Weightlifting Behind The Neck Jerk (1 rep ever 2 min for 20...Read More

CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 1 min Row 1 min Step-ups 1 min Jump rope 1 min Burpees 3 Position Power clean w/ 2 sec hold each position. -High Hang -Mid thigh -Below knee Perform with PVC on coaches command. 5-7 Times through complex Metcon Metcon (AMRAP – Rounds and Reps) 12...Read More

CFPC – CrossFit Warm-up Accumulate 30 Banded face-pulls 15 Band Pass Through+toe touch 10 SLOW Wall therapy squats Perform Burgener warm-up with barbell. Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1....Read More

CFPC – CrossFit Warm-up (No Measure) “Thunderstruck” Burpees “Bring Sally Up” Air squats Band Mobility: Hips, Ankles, and Shoulders Warm-up Hang power clean and discuss technique Metcon Metcon (AMRAP – Reps) 10 min AMRAP 30 Hang Power Clean @50% 60 Box jump overs AMRAP Wallballs Score=Wallball reps Must be FULL depth squats and touch wall...Read More

CFPC – CrossFit MOBILIZE prior to class if possible! Warm-up Warm-up (No Measure) 10 min, or 3 rounds: :30 Sec squat hold PERFECT 10 Overhead Squat with PVC 15 Heavy Russian swings 10 Cat/Cow 10 Pull-ups or Ring rows 10 Barbell shoulder press Metcon 45 min running clock, 15 min per exercise: Warm-up movement then...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5a) Bear crawl 5b) Crab walk Metcon Metcon (AMRAP – Reps) 20 min AMRAP 120 Lunge steps 100...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 minute Row; 70% effort 5 Inch-worms, 3 push-ups Spiderman Lunge down, High kicks back Bear crawl down, Crab walk back Banded shoulder stretches- Facing toward and away from rig Weightlifting Dumbbell Shoulder Press One dumbbell in each hand, perform strict shoulder press (score combined weight) Bent Over...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 Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squatsRead More

CFPC – CrossFit Warm-up (No Measure) Down and Back Spiderman Lunge 5 Inch-worms (3 Push-ups) High skips Lunge Stretch ___________________ 3 rounds: 15 Heavy Russian Swings 12 Ring Rows 9 Barbell Curls 6 Burpees w/ explosive jump Metcon Metcon (Calories) 24 min EMOM a) 8 Bench Press b) :30 sec Row (calories) c) 10 Dumbbell...Read More