CFPC – CrossFit
Warm-up
(No Measure)
1a) Lunge and side reach
1b) Spiderman lunge
2a) 5 Inch worms w/ 3 Push-ups
2b) High kick + single leg Toe touch
3) Pivot Squats
4) Lateral Jumps
5a) High skips
5b) Butt kicks
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With a barbell, perform (PVC for beginners);
2 rounds:
5 Deadlift w/ Pause at knee
5 Hang Power Cleans
5 Front squats
3 Push Press
3 Split jerks w/ pause in catch
Weightlifting
Every 2 min for 8 min:
2 Clean and Jerks (50%+, add each set)
Every 2 min for 8 min:
1 Clean and Jerk (75%+, add each set)
*Squat clean, split jerk
Beginners perform:
3 High hang power clean + Front squat + Push press every 2 min for 16 min
Clean and Jerk
Metcon
Metcon (Time)
“Leap Year”
2 Rounds:
28 Wallballs
28 Deadlift (40% 1RM)
28 Push-ups
29 Box jump overs