Announcements
In-house competition coming on September 24th! Available to members; current, former and/or potential! The competition will be partner oriented, providing 3 events to each team, as well as additional “tests” for bonus points. All 3 events will be manageable for any skill level, while still providing a challenge to the more seasoned veterans. Sign-up now! Early registration is $40/team, available until 9/17, at which time registration will increase to $50. Contact [email protected] with questions or sign-up info.
CFPC – CrossFit
Warm-up
Warm-up (No Measure)
400m Jog
50′ bear crawl
5 Inch worms, 3 push-ups per
50′ KB waiters walk each arm
15 Close grip kipp swings
:30-45 sec handstand hold
50′ bear walk
Skill
Spend 15 min practicing HS walk skill transfer exercises. If you CAN HS walk, perform 5 max distance attempts followed by 3×8-12 shoulder taps on the wall.
Skill transfer exercise options:
a) HS walk w/ spotter
b) Wall walks
c) Shoulder taps on wall
d) Bear walk or walking with 1 KB per hand for sets
Handstand Walk (5 attempts at max distance walk)
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Every :90 sec for 15 min perform 1 Power Snatch and 1 High hang squat snatch. Work up in weight as much as form allows.