1st CFPC Athlete Course begins June 5th! Not your average Strength and Conditioning program, we will be working with Junior high and High school athletes for 8 weeks to prepare for the ’17-’18 season. Classes will be held MTTh from 2:30-4:00pm. Schedule is flexible, reduced session plans available. Contact firstname.lastname@example.org for details!
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
Run through complex 3-5 times with empty barbell as a group
Drive with power on the Push press from both front and back.
Discuss safely racking the bar to the back from overhead.
Bear Complex (Spend 15 min working to a heavy complex)
Second Push Press
Do not combine movements. Movements must be done individually- i.e. No Squat clean or Thrusters
Weighted Pull-ups (5-5-5-5, 2 minutes between sets)
Adjust as needed.
Rx= Strict pull-ups with additional weight, 5 unbroken reps per set
a) 4-7 Strict pull-ups, unweighted
b) 4-7 Strict pull-ups w/ support from legs
c) Chin-over-the-bar hold. Accumulate 1:30.