CFPC – CrossFit
Clean/Press Warm-up (No Measure)
5 PVC Pass through+ toe touch
5 Push press (dip, pause, assess vertical torso…then drive up)
2 Jefferson curls w/ barbell
5 Cat/Cow with 3 sec hold
15 sec Superman hold
15 sec Hollow hold
10 Close-grip kip swing
2 Wall walks
Discuss Handstand walk mechanics- tight midline and “pencil” straight body. Walk with shoulders, not elbows.
Spend 6 minutes practicing handstand walk or choosing scale option for the WOD
Discuss proper squat clean points of performance.
Warm-up squat clean and prepare for METCON. Squat clean can be modified to power clean + front squat but this is not RX.
Lynchpin Test 9 (Time)
5 Rounds for time of:
50 ft Handstand Walk
5 Squat Cleans (225/155#)
15 min CAP
Modify handstand walk with 4 Wall walks per round, or a 50′ Bear walk (Bear walk is performed with straight legs and hips over the shoulders)
Squat clean weight should be no heavier than 75% of 1RM.