CFPC – CrossFit

Warm-up

(No Measure)

3 Rounds:

200m Row

8 Burpees

8 Ring rows

12 Kb swings (american, light)

6 Kipp swings, close-grip

Skill

(No Measure)

15 min to complete work at your skill level:

Level 1- “Unable to perform 1 unassisted Pull-up”

A) 5×5 self-assisted pull-ups <--stand on box high enough to reach chin over bar, start in a standing hang (squat) and pull yourself with assistance from your legs to chin over bar then slowly lower back down. (1 sec up, 3 sec down)
B) 3x 8-12 Barbell curls (yes, we’re doing curls)

Level 2- “1 Strict Pull-up on command”

A) Spend 5 minutes practicing kipping

B) Accumulate 40 banded face pulls

Level 3- “5 strict Pull-ups on command”

A) 3 sets of max kipping or butterfly pull-ups, rest 3:00 min between sets

Level 4- “8 Strict Pull-ups/15-20 Kipping”

A) 3 sets of 5 weighted, strict pull-ups. Rest 3:00 min between sets

Metcon

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats
Complete as many minutes as possible until you can no longer perform the round (30 reps) within the minute.

Your score is completed rounds within the 30 minutes.

If you fail to complete a minute, take the next minute off and try again.

Aim for 20+ rounds. Scale with jumping pull-ups or ring rows and kneeling or box edge (feet on floor) push-ups if necessary, and scale volume (reps/round) for beginner crossfit athletes.