CrossFit 11.1.16


Next week (Oct. 31st) we will begin 2 consecutive 6-weeks cycles. The first will be comprised of Olympic lifting technique and development + Raw strength building (think slower but powerful movements). The second cycle will consist of working to build up 1RM in the Olympic lifts (Snatch and Clean and Jerk) and drill/prepare us for the movements commonly found in the CrossFit Open that present challenges to participants (handstand push-ups, double unders, muscle ups etc.)

Reminder: The CrossFit Liftoff begins on Nov. 3rd (next Thursday!) Sign-up now on! We will perform 1RM Snatch and Clean and Jerk for the WOD next Friday and the METCON the following Monday.

CFPC – CrossFit


Warm-up (No Measure)

1:15 Row

1:00 Rest

1:00 Row

:45 Rest

:45 Row


3 rounds:

10 Kipp swings (focus on opening shoulders)

:30-45 sec handstand hold

5 Press and stretch back

5 Split Jerk (STICK the landing, make adjustments before bringing feet together)

Warm-up Jerk to Strength %

Beginners; practice sticking the landing and driving yourself under the bar into the lunge

1) Short dip, explosive drive, 2) Head out of the way but shoulders vertical, 3) Jump diagonally into the split, 4) Back heel off the ground, knee bent, 2) Reset front leg first, then bring the back leg forward to meet it in line


Split Jerk (1 rep EMOM for 10 min, @ or >75%)


Metcon (Distance)

16 min AMRAP

With a partner complete as many rounds as possible of 250m Row, trading off each round

250m Row (Time)

Max Effort 250m Row
Record your fastest interval here

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