Announcements
Next week (Oct. 31st) we will begin 2 consecutive 6-weeks cycles. The first will be comprised of Olympic lifting technique and development + Raw strength building (think slower but powerful movements). The second cycle will consist of working to build up 1RM in the Olympic lifts (Snatch and Clean and Jerk) and drill/prepare us for the movements commonly found in the CrossFit Open that present challenges to participants (handstand push-ups, double unders, muscle ups etc.)
Reminder: The CrossFit Liftoff begins on Nov. 3rd (next Thursday!) Sign-up now on games.crossfit.com! We will perform 1RM Snatch and Clean and Jerk for the WOD next Friday and the METCON the following Monday.
CFPC – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll prior to class
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Warm-up
3 minute Row
10 PVC Press and back
10 PVC Pass through
5 PVC Snatch balance+Squat hold
1:30 Spiderman hold each side
1:00 Pigeon hold each leg
:45 sec Ankle stretch per leg (chest over knee in lunge)
2:00 Goblet squat hold
Then, with a barbell, perform;
5 Down and finish
5 Elbows high and outside
5 Hang power snatch
5 Snatch grip Push press
5 Heaving snatch balance (dont move feet)
5 Overhead squats
3 High hang Squat snatch
3 Hang Squat snatch
3 Full snatch with 2 second pause mid-shin, below knee and above knee before executing the lift
5 Split jerk or power jerk, your preference
Weightlifting
Spend 15 min Working to a 1RM Snatch
Followed by; (5 minute transition)
Spend 15 min working to a 1RM Clean and Jerk
Record 1RM of both as well as your Oly Lifting total (both lifts combined)