This Saturday, Community workout will be at The Trailhead at 9:00am! We will not be at CFPC. No Open gym this Saturday.
Monday, Memorial Day, we will have 2 classes ONLY. 9:00am and 10:30am. Friends are welcome to join us but will need to pay the drop-in fee to participate in “Murph”.
CFPC – CrossFit
Clean/Press Warm-up (No Measure)
5 Press and back (Bar)
5 Push press (dip, pause, assess vertical torso…then drive up)
10 Close-grip kip swing
5 Cat/Cow with 3 sec hold
2 Jefferson curls w/ barbell
15 sec Superman hold
15 sec Hollow hold
2 Wall walks
Coach led split jerk instruction.
1) Vertical dip, vertical drive through heels
2) Move head (chin up!)
3) Push under the bar into a deep split/lunge
4) Check to be sure of a even split- send front foot forward and back leg back with bent knee
5) Recover slowly and completely
Spend 12 min working to a heavy single Split jerk, or, practicing the Jerk footwork and depth under the bar. If you are unable to drop under into a good split, do not add additional weight until you can do so.
Split Jerk (Spend 12 min working to a heavy single)
Burpee onto plate
14 min CAP