CFPC – CrossFit Warm-up Down and Backs (No Measure) 200m Run or 250m Row 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 5) Side shuffle (stay low) 6) Karaoke Weightlifting 8 reps @60%...Read More

CFPC – CrossFit Warm-up Complete “Skill transfer” before weightlifting and “Warm-up” prior to the METCON 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. Snatch Push Press 2. Overhead Squat 3. Heaving...Read More

CFPC – CrossFit Warm-up Seven Warm-up (No Measure) 2 rounds: 200m row 20 Jumping jacks 5 Pull-ups *or* 8 Ring rows 10 Push-ups 15 Squats Metcon Metcon (AMRAP – Reps) 4 Rounds, for total reps: 3 min AMRAP 15 Calorie Row 15 Ring dips Max rep Front squat (135/95#) Rest :90 sec btwn roundsScore= total...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 2 rounds: 250m Row 20 Heavy Russian swings 20 High knees :20 sec Lunge hold/side 10 V-ups Weightlifting Deadlift (6 sets of 3, 1 set/ 2 min @80-85%) Metcon Metcon (AMRAP – Reps) 8 min AMRAP 5 Handstand Push-ups 10 Box jumps (30/24″) 15 Kettlebell swings (70/53#)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 Metcon (Weight) 20 min EMOM Even- 3 Power cleans+ 3 Push press Odd- 8 Bar facing burpeesScore= Lightest 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 Weightlifting 10 min running clock: 6 reps @75%, Rest 2 min 4 reps @85%, Rest 2 min 2 reps @95%, Rest 3...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 Weightlifting Back Squat (6 sets of 2 @80% 1RM, 1 set / 2 min) Metcon Metcon (Time) 3 Rounds: 12 Hang squat...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 2 rounds: 5 Press and back (bar) 10 Close-grip kip swing 20 Hollow rocks :30 sec Superman Hold :30 sec Handstand, or, reverse hand plank hold Weightlifting Bench Press (5-3-3-1-1-1) 1 set every 2 min, building in weight Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP...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 Metcon (Time) 3 Rounds: 800m Run 40 Walking lunge steps 20 Deadlift (205/135#) Metcon (No Measure) Core work 100...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 25 Jumping jacks 5 Inch worms with 3 push-ups 25 High knees 25 Butt kicks 10 Ring rows 5 Slow toe touches and holds 25 High kicks 10 PVC Pass through 10 PVC Press and reach back 10 PVC Overhead squat Weightlifting 10 min EMOM, alternate movements. a)...Read More