CFPC – CrossFit

Warm-up

Warm-up (No Measure)

Present and Discuss WOD and Scaling.

2 Rounds:

1 min Row

5 Slow Barbell RDLs

10 Pike Push-ups or Standard push-ups

3 Rounds:

1 SLOW Jefferson Curl

5 Russian baby-makers

10 Goblet Squats

8 Barbell shoulder press

:30-45 sec handstand hold

3 Handstand controlled negatives to a tripod (using wall) or 5 barbell controlled negatives back to shoulders

Discuss kipp- leg drive/power and maintaining balance against the wall

10 Bird dogs with 2 sec pause to activate glutes

Accumulate 40 Heavy Russian swings

Practice Dumbbell Front rack squats

Load deadlift and perform 3-5 Unbroken reps at metcon weight

Metcon

Metcon (Time)

2 Rounds:

10 Deadlift (315/225#)

20 Deficit HSPU (4.5″)

30 Dumbbell Front squat (50/35#)

Deadlift should be no heavier than 80% 1RM. Men need a 400# Deadlift max and Women need a 285# max to perform RX.

Handstand push-ups should be completed in 2-3 sets each round. Modify to no deficit or Pike HSPU as needed to maintain intensity in WOD.