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 Build in weight across sets to potentially establishing a new 1RM. 5 reps @60% 4 reps @68% 3 reps...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 (5-4-3-1-1-1-1-1, working to a new 1RM) 5 reps @65% 4 reps@75% 3 reps@85% 1 @90% 1 @95% 3×1 @~100%+...Read More
STRENGTH 4 rounds: a) Max time Ring Plank Hold b) 8 reps Romanian Deadlift, as heavy as possible with perfect form METCON 14 min AMRAP Buy-in 80 Double unders AMRAP 2 Rope climbs (15′, 3@12′) 6 Right arm Kb Push Push (53/35#) 6 Left arm Kb Push Push (53/35#) 250m RunRead More
METCON 8 min AMRAP 7 Power Snatch (155/105#) 5 Deficit HSPU (4/2″) 3 Burpee Muscle-up Immediately followed by: 5 min to find a 3RM Shoulder to Overhead CORE Complete the following, not for time: 100 Hollow Rocks 100 Russian twist (weighted) 50 Russian swings In as few sets as possible. Alternate movements as often as...Read More
GYMNASTICS Complete 2 rounds: 1) Max set of unbroken Pull-ups Rest 1 min 2) 1 min max reps HR Push-ups Rest 2 min Record largest set of each. METCON “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsRead More
