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CFPC – CrossFit   Warm-up Warm-up (No Measure) 17.4 isssss….. 16.4! For those of us who completed this Open event last year, we know what a beating the deadlifts can be. Please take the warm-up seriously and prepare you entire posterior chain properly. 3 Rounds: 1 min Row, 70-80% effort 10 Squat jumps 10 PVC...Read More

CFPC – CrossFit   Warm-up Clean/Press Warm-up (No Measure) 3 rounds: 5 Press and back (Bar) 5 Push press (dip, pause, assess vertical torso…then drive up) 10 Close-grip kip swing 5 Cat/Cow with 3 sec hold 2 Jefferson curls w/ barbell 15 sec Superman hold 15 sec Hollow hold 2 Wall walks Metcon Metcon (Time)...Read More

CFPC – CrossFit Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumpsDiscuss modifying...Read More

METCON 18 min AMRAP: 15 Calorie Row 30 min Double unders 15 Dumbbell Bench press (35/20#)Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog Down and Backs 1a) Lunge stretch 1b) Inch worm (5x w/ 3 Push-ups, keep legs shoulder width) 2a) High knees 2b) Quad pull into Spiderman lunge 3) Banded lateral walk (double loop band and place just above knees, keep tension in the band and walk down...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 min Row ~70% effort :45 sec Pec/chest stretch on the floor each arm :45 sec thread the needle stretch on the floor each arm 1:00 Childs pose + :30 sec with shoulder variation 1:30 Spiderman lunge/leg Snatch Warm-up (No Measure) Perform the following, once with a barbell...Read More

METCON 4 rounds: 1k Assault bike 20 Box jumps (24/20″) 30 Mountain climbers 40 Double unders/80 Singles Rest 3 minutes Record time for each roundRead More

CFPC – CrossFit Warm-up Options: 1) Today’s WOD 2) ROMWOD Everything Warm-up (No Measure) 3 rounds of 10 reps of: Russian baby-makers (5 per round) Overhead Squat with PVC Sit-ups or GHD Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups_________________ Discuss Double under points of performance 10 Barbell RDLs Prepare deadlift Metcon...Read More

METCON For time: 800m Run 70 Lunge steps 60 Sit-ups 50 Push-ups 400m Run 30 Deadlift (95/65#) 20 Hang power clean 10 Push press 25 min CAP Scale movements and weight as necessary to complete the METCON within the time cap.Read More