Announcements

1st CFPC Athlete Course begins June 5th! Not your average Strength and Conditioning program, we will be working with Junior high and High school athletes for 8 weeks to prepare for the ’17-’18 season. Classes will be held MTTh from 2:30-4:00pm. Schedule is flexible, reduced session plans available. Contact [email protected] for details!

CFPC – CrossFit

Warm-up

Clean/Press Warm-up (No Measure)

3 rounds:

5 Press and back (Bar)

5 Push press (dip, pause, assess vertical torso…then drive up)

10 Close-grip kip swing

5 Cat/Cow with 3 sec hold

2 Jefferson curls w/ barbell

15 sec Superman hold

15 sec Hollow hold

2 Wall walks

Weightlifting

Run through complex 3-5 times with empty barbell as a group

Drive with power on the Push press from both front and back.

Discuss safely racking the bar to the back from overhead.

Bear Complex (Spend 15 min working to a heavy complex)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Do not combine movements. Movements must be done individually- i.e. No Squat clean or Thrusters

Gymnastics

Weighted Pull-ups (5-5-5-5, 2 minutes between sets)

Adjust as needed.

Rx= Strict pull-ups with additional weight, 5 unbroken reps per set

Progression options:

a) 4-7 Strict pull-ups, unweighted

b) 4-7 Strict pull-ups w/ support from legs

c) Chin-over-the-bar hold. Accumulate 1:30.