CrossFit 6.5.17


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!
The next 3 weeks will be “Test” weeks. Monday, Tuesday, Wednesday and Fridays we will perform benchmark “test” workouts to be repeated in ~6 months to see our progress. They will also help us to reveal weaknesses in our complete picture of fitness. Do not be afraid to scale or modify these tests, but be thorough when you are recording your results so we can accurately evaluate change. Hold yourself to the standards of the movements demonstrated by your coach to get the best results!

CFPC – CrossFit


Warm-up (No Measure)

3 rounds:

:45 sec Row

12 Heavy Russian swings

5 Barbell RDLs

:30 sec Handstand hold

10 Squat jumps


10 Leg swings each direction per leg

4 min to warm-up Deadlift- No bouncing


Deadlift (4 sets of 6, NO bouncing! Rest 3 min)

Control is our focus. Working to maintain strength over the course of the next 3 weeks of testing. Suggested % is ~70-75%. Use same weight all 4 sets.


Benchmark workout: Ball MUST hit appropriate target height 21 times each round. Full squat every rep as well. If you are unable to squat below parallel, write this is your result comments box. Modify weight of ball as needed. Handstand push-ups MUST be full ROM on every rep. Head to the floor and elbows reaching lockout with heels against the wall. Scale to box edge hspu or DB shoulder press. Modify Deadlift weight as needed to complete all 7 deadlift each round within 30 seconds. Suggested weight is 75% 1RM, or less.

Coaches; “No-rep” as needed. Athletes; expect to be held to a standard so our tests can be as accurate and consistent as possible. Don’t cheat your movements- you’re only hurting yourself!

Lynchpin Test 3 (Time)

3 Rounds for time:

21 Wallballs (20/14#)

14 Handstand Push-ups

7 Deadlift (315/205#)

Record all modifications.

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