Announcements
We have concluded the Lynchpin tests! We will move forward with everything we’ve learned from these tests about our strengths and weaknesses and work to fill the holes in our fitness. We will spend some additional time working on skills an gymnastics, as well as working on increasing our aerobic capacity in high intensity settings. Looking forward to re-testing in December/January!
CFPC – CrossFit
Warm-up
Warm-up (No Measure)
3 min Row, 70% effort
1 min Couch stretch/leg
1 min Pigeon stretch/leg
1 min Spiderman lunge/leg
5 Barbell Pause squats 33X1 Tempo (3 sec down, 3 sec hold, UP, 1 breath)
Warm-up squat and prepare for sets
Weightlifting
A: Back Squat (10-5-5-3-3-3, 1 set every 3 min)
Aim to increase in weight each set. Depth is priority to weight.
5 min to practice/Warm-up bench press.