CFPC – CrossFit
Warm-up
“The Other Total”
Warm-up, move to barbell and increase until you reach a “heavy load”. Perform 3 attempts for today’s “Heavy Single” before moving on to begin again on the next barbell movement.
Warm-up (No Measure)
Prior to Clean-
BURGENER WARM-UP:
w/ PVC pipe
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Then;
2 Rounds:
15 Heavy russian swings
6 per leg, Single leg KB RDL (lighter kb)
10 PVC Pass through+toe touch
Prior to Bench Press-
2 Rounds:
:30 sec plank hold
10 Push-ups
Prior to Overhead squats-
SKILL TRANSFER EXERCISES:
W/ Barbell
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
The Other Total (Total Weight)
Clean
Bench Press
Overhead Squat
Weightlifting
Record each Lift’s heaviest achieved weight in The Other Total, as well as individually.