CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Gymnastics

Pull-ups (L2- record largest set)

L1- (Cannot perform a strict pull-up): 4-6 x 4 Banded pull-ups, then, 3 sets of max dead hang w/ 1:00 rest

L2- (Easy 1 Strict Pull-up): TABATA Kipping pull-ups, then, 3×10-12 Barbell curls, then accumulate 20 hollow rocks

L3- (5/3 Unbroken strict pull-ups): 3×3 weighted strict pull-ups, rest 2 min btwn sets, then practice butterfly kipps

L4- (10/7 Strict or 20 kipping pull-ups): 60 Pull-ups for time, then accumulate 40 Hollow rocks

L5- (30/20 UB Butterfly pull-ups): 3 x15-25 Pull-ups with 2:00 min active rest btwn sets (jump rope, HS hold, Airdyne)

Weighted Pull-ups (L3 record weight used)

60 Pull-ups for time (Time)

L4 record time

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
No heavier than 50% 1RM Power Clean

Scale ring dips w/ Stationary bar or box dips with feet supported- keep them challenging