CrossFit 5.19.16

CFPC – CrossFit


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


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


Every :90 sec for 15 min perform:

2 Clean Pull+

1 Power Clean+

1 Front squat

Clean Pull

Power Clean


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

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