CrossFit 8.19.15

CFPC – CrossFit


Warm-up (No Measure)

3 Rounds for quality:

25 Double unders

3 Wall walks

15 Kettlebell swings (full)

8 Ring Rows, as deep as possible


(No Measure)

15 min to complete work at your skill level:

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

A) 5×3 Pull-ups negatives- jump or step off a box with chin over bar and lower down to full hang as slowly as possible. If you need to, use a band to slow your descent.

B) 3x 8-12 Barbell curls

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

A) 4 min AMRAP: Strict Pull-ups

B) 3 sets; 1 Pull-up (strict) w/ 5 sec negative (banded if necessary to achieve 5 sec descent)

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

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

B) Accumulate 30 Hollow Rocks

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

A) 4 sets of 5 weighted, strict pull-ups. Rest 2:00 min between sets

B) Accumulate 30 Hollow Rocks

L2: Metcon (AMRAP – Reps)

Level 2- Record total reps

L3: Metcon (3 Rounds for reps)

Level 3- record reps/set for each round

L4: Weighted Pull-ups (Level 4- record heaviest set)


Metcon (9 Rounds for weight)

Bench Press


Rest 2 minutes between sets

Begin at approximately 65-70% and increase- perform each set AHAP

*Record weight used for each set

Bench Press (Record heaviest single completed)

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