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!
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

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
Discuss Handstand walk mechanics- tight midline and “pencil” straight body. Walk with shoulders, not elbows.

Spend 6 minutes practicing handstand walk or choosing scale option for the WOD

Discuss proper squat clean points of performance.

Warm-up squat clean and prepare for METCON. Squat clean can be modified to power clean + front squat but this is not RX.

Metcon

Lynchpin Test 9 (Time)

5 Rounds for time of:

50 ft Handstand Walk

5 Squat Cleans (225/155#)
15 min CAP

Modify handstand walk with 4 Wall walks per round, or a 50′ Bear walk (Bear walk is performed with straight legs and hips over the shoulders)

Squat clean weight should be no heavier than 75% of 1RM.