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)

15 min to complete work at your skill level:

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

A) 5×5 self-assisted pull-ups <--stand on box high enough to reach chin over bar, then, start in a standing hang (squat) and pull yourself with assistance from your legs to chin over bar then slowly lower back down. (1 sec up, 3 sec down)
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

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

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

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

A) 3 sets of 5 weighted, strict pull-ups. Rest 3:00 min between sets

2: Metcon (AMRAP – Reps)

Level 2-

Reps in 4 min AMRAP

3: Pull-ups (Level 3: Record all 3 sets of Pull-ups)

4: Weighted Pull-ups (Level 4: Record heaviest set)

Metcon

Metcon (AMRAP – Rounds)

25 min AMRAP

400m Run

20 Slam balls (50/30#)

100′ Reverse Sled drag (185/115#)
100′ = 1 Gym down and back, or 50′ and back in outside area.

Share sleds if necessary.

Use carpet sleds- Face the sled and drag backwards with arms extended and shoulders active