CFPC – CrossFit Warm-up 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 Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds: 3 min AMRAP- 10 HR Push-ups 15 Sit-ups 20...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: :45 sec Row 12 Heavy Russian swings 5 Barbell RDLs :30 sec Handstand hold 10 Squat jumps __________________________ 10 Leg swings each direction per leg 4 min to warm-up Deadlift- No bouncing Weightlifting Deadlift (4 sets of 6, NO bouncing! Rest 3 min) Control is our...Read More

CFPC – CrossFit Warm-up Clean/Press Warm-up (No Measure) 3 rounds: 5 PVC Pass through+ toe touch 5 Push press (dip, pause, assess vertical torso…then drive up) 2 Jefferson curls w/ barbell 5 Cat/Cow with 3 sec hold 15 sec Superman hold 15 sec Hollow hold 10 Close-grip kip swing 2 Wall walksDiscuss Handstand walk mechanics-...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 2 rounds: 10 Ring rows 10 Kipp swing 10 perfect PVC Back squats :30-45 sec handstand hold Spiderman Lunge hold, 1 min/leg Pigeon stretch, 1 min/leg PVC Front rack stretch, :30 sec/arm 10 Leg swings/direction ___________________________ 4 min to Warm-up back squats Weightlifting Back Squat (3 sets of...Read More

CFPC – CrossFit Warm-up 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 Metcon Metcon (Time) 120 Wallballs (20/14#) *Every break, perform 200′ Farmers carry (50/35# per hand)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 and...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 40 Singles 8 Ring Rows 8 Close grip kipp swing 6 Box dips :45 sec Handstand hold (core stability) Metcon Metcon (Time) 4 rounds: 3 Muscle-ups 18 Kettlebell swings (53/35#) 54 Double unders Alternative to Muscle-ups; jumping bar muscle-up or low ring transitions/turnovers. Modifications of Chest...Read More

CFPC – CrossFit Warm-up Clean/Press Warm-up (No Measure) 3 rounds: 5 PVC Pass through+ toe touch 5 Push press (dip, pause, assess vertical torso…then drive up) 2 Jefferson curls w/ barbell 5 Cat/Cow with 3 sec hold 15 sec Superman hold 15 sec Hollow hold 10 Close-grip kip swing 2 Wall walksMobility work: :90 sec...Read More

CFPC – CrossFit Warm-up 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 Metcon Metcon (Time) 4 rounds: 15 Thrusters (95/65#) 15 Pull-ups RX+= 115/75#, C2B pull-upsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) -Stretch and foam roll prior to class- 400m Run 3 rounds: 15 Heavy russian swings :30-45 sec Handstand hold 5 Snatch grip RDLS 5 Snatch high-pulls 5 Snatch grip push press Warm-up Deadlift and snatch loads Metcon Metcon (Time) 400m Run 15 Snatch (135/95#)* 25 Deadlift (225/155#)* 800m...Read More