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 jumps
3 Jefferson curls
2 min Seated forward fold (legs spread, reach forward and hold stretch)
1:30 banded Pigeon stretch per leg
Weightlifting
Perform 4 sets of Back Squat working up in weight from 65% to as heavy as possible, completing at least 8 reps and up to 10 reps each set. If you complete 10, increase in weight, if you cannot complete at least 8, reduce weight.
Next, complete 5 sets of 4-6 reps of Seated shoulder press, with a barbell. Aim to achieve up to 6 reps, but at least 4 reps per set.
A) Back squat: 4 x 8-10 reps, 1 set every 3 minutes
B) Seated Strict Press (barbell): 5 x 4-6 reps, 1 set every 2:30 min
(Standard barbell shoulder press from the front rack, seated on a bench)
A: Back Squat (4 x 8-10 reps)
B: Seated Strict Press (unsupported) (5 x 4-6 reps)
sit on a bench without back support