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CrossFit 12.29.15


CrossFit 12.29.15

CFPC – CrossFit


Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC


Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups


Weighted Pull-ups (Spend 9 min to find heavy single )

Scale: Chin over bar hold for max time, 3 sets with 2 minutes between attempts

Further scale: Perform 4 sets of 3 Pull-up negatives, as slow as possible. Aiming for at least 3 second descent per rep. Add band assistance if necessary.

Metcon (3 Rounds for time)

Option B: Max chin over bar hold

Record times for all 3 sets


Metcon (Time)

3 Rounds:

8 Chest to bar

10 Dumbbell hang squat snatch R-arm

8 Chest to bar

10 Dumbbell hang squat snatch L-arm

Scale to regular pull-ups, then banded pull-ups (<-- make these challenging!)