CFPC – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

15 Burpees

20 Lunge steps

25 Wallballs

200m Run

————

:60 sec chest stretch on floor/arm

:60 Sec couch stretch/leg

:60 sec PVC front rack/arm

Gymnastics

A: Pull-ups (L2- record largest set)

L1- (Cannot perform a strict pull-up): 4-6 x 4 Banded pull-ups, then, 3 sets of max dead hang w/ 1:00 rest

L2- (Easy 1 Strict Pull-up): TABATA Kipping pull-ups, then, 3×10-12 Barbell curls, then accumulate 20 hollow rocks

L3- (5/3 Unbroken strict pull-ups): 3×3 weighted strict pull-ups, rest 2 min btwn sets, then practice butterfly kipps

L4- (10/7 Strict or 20 kipping pull-ups): 60 Pull-ups for time, then accumulate 40 Hollow rocks

L5- (30/20 UB Butterfly pull-ups): 3 x15-25 Pull-ups with 2:00 min active rest btwn sets (jump rope, HS hold, Airdyne)

Weighted Pull-ups (L3 record weight used)

60 Pull-ups for time (Time)

L4 record time

B: Ring Dips

L1- (Feet assisted box dips): 4×5-8 bench dips slightly more challenging than Monday, 3×10-20 sec static dip support hold, then accumulate 25 band tricep extensions

L2- (8 dips with feet on bench and 45/25# on thighs): 5×5 self-assisted tricep dips (box behind you)

L3- (3-5 Strict bar dips): 5 sets of max reps dips, then 5×1 negative on the rings

L4- (5 strict ring dips): 2:15 min AMRAP kipping ring dips

L5- (8-10 strict ring dips, 15-20 kipping): 5 min AMRAP ring dips, must muscle up (or transition drill) into starting position at the start of each set

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

400m Run

30 Wallballs

2 Rope Climb, 15′

Scale Rope climbs w/ 20 Ring Rows