CFPC – CrossFit Warm-up Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 2) Burpee broad jump (down & back) 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk2 rounds: 8 Barbell...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-upsSpend 5 min Warming up push press, bar will be taken from the floor. Stagger start if needed for...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 jumps2 Rounds:...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 1 min Row 8 Barbell front squats 15 Jumping jacks 15 Heavy russian swings ______________ Pigeon stretch, 90 sec/side Puppy dog, :60 sec +30 sec w/ shoulder variation Banded front rack stretch, :60 sec/side Warm-up to 70-75% and prepare for first set at ~80% 1RM Weightlifting...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 walksBanded front rack stretch,...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 SquatsDiscuss HSPU points of performance, maintaining tight, hollow body and the kipp. * DB shoulder press mechanics mimic HSPU P.O.P. Metcon Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 30...Read More

CFPC – MomFit 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 – Rounds and Reps) 16 min AMRAP 12 Push-ups 9 Ring rows 12 Deadlift (95/65#)Read More

CFPC – CrossFit Warm-up Snatch Warm-up (No Measure) Perform the following, once with a barbell and once with some added weight: 5 Snatch Grip RDL 5 Snatch High pulls (elbows high and outside) 5 Muscle Snatches (No rebend in the knees!) 5 Overhead squats 5 Snatch grip push press 5 Snatch balance 5 Hang power...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) 5 rounds for time: 12 Pull-ups 24 Wallballs (20/14#) Core Work Metcon (No Measure) 3...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 walks Weightlifting Bent Over...Read More