CrossFit 1.21.16

CFPC – CrossFit


Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC


Back-extensions or Supermans

Pull-ups or Ring rows

Barbell Shoulder press


8 min EMOM:

A) 6 Weighted, or strict, Pull-ups

B) 8-12 Strict HSPU

Alternate movements every other minute.

Pull-ups: a) Weighted, b) Strict, c) Banded strict, d) Ring rows

*Record Weight -OR- reps completed on strict pull-ups

HSPU: a) Strict, b) 3 HSPU negatives, as slow as possible, drop down and kick up again or perform kipping HSPU to return to top, c) Box edge hspu, d) Dumbbell Shoulder press

1a: Weighted Pull-ups

1b: Strict Pull-ups

Max set pull-ups without a kip.

2: Strict Handstand Push-ups

Handstand push-ups against a wall with no kipping assistance


Metcon (Time)

30/26 Calorie Row

25 Wallballs

20 Pull-ups

25/21 Calorie Row

20 Wallballs

15 Pull-ups

20/16 Calorie Row

15 Wallballs

10 Pull-ups

***Male/Female Calorie “reps”

Scale to banded or jumping pull-ups

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