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
(No Measure)
*WEEK 4 of 6*
15 min to complete work at your skill level:
Level 1- “Unable to perform 1 unassisted Pull-up”
Complete: 3×8-12 Banded Pull-ups, reduce assistance if 12 reps completed
Accumulate 30 Ring rows
Accumulate 30 banded Face pulls
Level 2- “1 Strict Pull-up on command
7 min EMOM- max set strict Pull-ups
30 Hollow rocks
Level 3- “5 strict Pull-ups on command”
7 min EMOM- 4 Strict Pull-ups
24 Kipping Pull-ups for time
Level 4- “8 Strict Pull-ups/15-20 Kipping”
5 min EMOM- :20 sec unbroken kipping pull-ups (aim for 18-22 reps/set)
30 Hollow rocks
L2: Strict Pull-ups (Level 2: Record largest set)
Max set pull-ups without a kip.
L3: Metcon (Time)
Time to complete 24 kipping pull-ups
L4: Metcon (5 Rounds for reps)
Record total Pull-up reps each set
Metcon
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Scaled:
14 Pull-ups
50 Wallballs (14/10#, or lighter)
200 Singles