Announcements
Final week of Gymnastics cycle! (6 of 6) We will test again for strict pull-ups, kipping pull-ups and for levels 4/5 ring muscle-ups on Friday or you can come in to re-test Saturday during open gym (10:30-12)
Reid is back and excited to see everyone! =D
CFPC – CrossFit
Warm-up
Seven Warm-up (No Measure)
2 rounds:
200m row
20 Jumping jacks
5 Pull-ups *or* 8 Ring rows
10 Push-ups
15 Squats
Gymnastics
A: Pull-ups (L3 record largest set)
Weighted Pull-ups (L4 and L5 record weight)
L1- (Cannot perform a strict pull-up): 5×5 self-assisted pull-ups, as little leg as possible, then 3×8-12 Barbell curls
L2- (Easy 1 Strict Pull-up): 3 min Kipp practice, then accumulate 40 banded face pulls
L3- (5/3 Unbroken strict pull-ups): 3 sets of max kipping pull-ups, 2 min rest, then practice butterfly kipping
L4- (10/7 Strict or 20 kipping pull-ups): 3 x 5 weighted strict pull-ups +weight, 2 min rest btwn sets, then butterfly kipp practice
L5- (30/20 UB Butterfly pull-ups): 3 x 5 weighted strict pull-ups +weight, 2 min rest btwn sets, then butterfly kipp practice
B: Weighted Dips (L4 record)
Weighted Ring dips (L5 record)
Ring dips with additional weight
L1- (Feet assisted box dips): 5 x 5 close grip push-ups slow and controlled, then 3×8-12 Lying barbell tricep extensions
L2- (8 dips with feet on bench and 45/25# on thighs): 5 x 5-8 close grip push-ups slow and controlled, then 4 sets of :10-:20 sec static dip hold
L3- (3-5 Strict bar dips): 4 x 3-5 Strict stationary bar dips, then 2 ME sets of decline push-ups. Rest :90 sec.
L4- (5 strict ring dips): 3×5 Weighted stationary dips, :90 sec between sets, then practice kipping ring dip rechnique
L5- (8-10 strict ring dips, 15-20 kipping): 2×8-12 weighted kipping ring dips, rest :90 sec, then 2:15 min AMRAP elevated diamond push-ups
Metcon
Metcon (Time)
4 Rounds:
25 Sit-ups
20 Push-ups
15 Kettlebell swings