CFPC – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
Down and Backs
5 Inch-worms w/ 3 push-ups
Quad pull into Lunge stretch
Butt kicks
High knees
High kicks into toe touch
Pivot squats
Karaoke
W/ Barbell:
5 Press and back stretch
5 Hip Power cleans
5 Low hang power cleans
5 3-position pause Power cleans
5 Front squats (slow and controlled)
5 RDL’s
5 Good mornings
Weightlifting
Every :90 sec for 15 min perform:
2 Clean Pull+
1 Power Clean+
1 Front squat
Clean Pull
Power Clean
Metcon
2016 Regionals Event 5 (Time)
3 Rounds:
400m Run
40 GHD Sit-ups
7 Deadlift (no heavier than 85%)
16 min CAP
Rx+ weights=405/275#
DO NOT perform GHD Sit-ups unless you have extensive experience with them.
Expert- Fully Rx
Advanced- Either scale to 25 GHD Sit-ups/round, or perform half reps (stop at parallel)
Intermediate- Perform all reps with abmat sit-ups
Beginner- Reduce Deadlift % and increase reps, and reduce sit-ups to 25 per round