Announcements
CrossFit Games is in 11 days! Look for a watch party announcement. We will be beginning a 6-weeks Gymnastics cycle the following week, MWF of our regular CrossFit classes working to develop pull-ups and dips, progressing to muscle-ups for the advanced athletes!
Please check your inbox for an Evite to our Social at Rodeo Goat on the 29th at 7pm, we hope to see you there!
CFPC – CrossFit
Weightlifting Day!!!
Warm-up
Warm-up (No Measure)
400m Jog
Lunge Walk 50′
Inch Work 25′
Burpee broad jump 25′
High Kicks 50′
Pivot Squats 50′
Couch stretch, 2 min right leg
10 Close grip kipp swings
Couch stretch, 2 min left leg
10 Close grip kipp swings
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip