CFPC – CrossFit

 

Warm-up

Warm-up (No Measure)

17.4 isssss….. 16.4!

For those of us who completed this Open event last year, we know what a beating the deadlifts can be. Please take the warm-up seriously and prepare you entire posterior chain properly.

3 Rounds:

1 min Row, 70-80% effort

10 Squat jumps

10 PVC Pass through + Toe touches

16 Lunge steps

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Down and Backs

1a) Lunge stretch

1b) Butt kicks

2a) 10 Inch-worms, 1 Push-up each (wide legged)

2b) High kick march

3a) High skips

3b) Spiderman lunge

10 Leg swings each direction

10 Barbell RDLs

Load up light deadlift weight

5 Deadlifts, 5 second rest, 5 Deadlift

10 second rest/transition

8 Wallballs, 10 second rest, 8 Wallballs

10 second rest/transition

Row :30 seconds

10 sec rest/transition

3-5 Handstand push-ups, 10 second rest, 3-5 Handstand push-ups

Prepare for METCON and crush it!

(try a few deadlifts at or above metcon weight prior to beginning)

Metcon

A: CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

B: CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

C: CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 185# / 125#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Push Press, 95# / 65#

D: CrossFit Games Open 16.4 and 17.4 Masters 55+ Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 14# / 10#

55 Calorie Row

55 Push Press, 65# / 45#