Announcements

ROMWOD will now be held in place of Yoga on Saturday mornings prior to Community WOD. Start time is 8:45am sharp. We will be finished by 9:15am to allow for enough time before the workout. This class is free of charge to members, $8 for drop-ins. Join us this week for our first class!

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 min Row

2 Rounds:

8 PVC Pass through+ toe touch

10 Perfect PVC or Barbell overhead squats

10 Barbell curls

10 banded face pulls

10 Scapular activation pull-ups

6 Dumbbell shoulder press/arm

Gymnastics

Strict Pull-ups (5 min EMOM 3-7 reps)

Max set pull-ups without a kip.
Choose a rep scheme and remain consistent across the 5 sets/minutes. An appropriate number is likely equal to 33-50% of your largest set performed. If you are not yet able to perform strict pull-ups you can modify by place your toes or heels on a box behind/in front of you and use your legs for assistance throughout the range of motion. Alternatively, perform barbell row/pull-ups with a bar secure to the squat rack closer to the floor.

Any grip can be utilized so long as reps complete full ROM.

Record your largest set.

Metcon

With a barbell, run through (as a group):

5 Down and Finish

5 Elbows high and outside

5 Muscle snatch

5 High hang power snatch

3 Hang power snatch

3 Power snatch from mid-shin

Discuss TnG Power snatch technique and scaling to hang position.

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

15 Pull-ups

15 Box jumps (24/20″)

15 Power snatch (95/65#)