CFPC – CrossFit

Warm-up

(No Measure)

15 Calorie Row (70% power)

15 HR Push-ups

15 Sit-ups

12 Calorie Row (80% power)

12 HR Push-ups

15 Sit-ups

9 Calorie Row (90%+ power)

9 HR Push-ups

15 Sit-ups

Gymnastics

(No Measure)

15 min to complete work at your skill level:

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

A) 4 min EMOM: 4-6 Banded, strict Pull-ups. Reduce assistance if 6 reps completed.

B) 3 sets of max time active hang from bar with 1:00 min rest. Aim to beat last weeks times.

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

A) 6×3 Pull-up negatives w/ 5 sec descent each rep. Rest 2 min btwn sets.

B) 3×10-12 Barbell Curls

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

A) 4×3 weighted, strict Pull-ups

Rest 2:30 between sets

B) Spend remaining time practicing Butterfly kipping

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

A) 4×3 weighted, strict C2B pull-ups

Rest 2:30 between sets

B) Spend remaining time practicing Butterfly kipping

L1: Metcon (3 Rounds for time)

Level 1- Record Hang times

L3: Weighted Pull-ups (Level 3- record heaviest set)

L4: Weighted Chest-to-bar (Level 4- record heaviest set)

Metcon

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP

3 Thrusters (115/75#)

3 Chest to bar Pull-ups

6 Thrusters

6 C2B

9 Thrusters

9 C2B

etc…

Continue adding 3 reps per movement in this fashion

Record rounds+reps completed