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CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Gymnastics

(No Measure)

15 min to complete work at your skill level:

Level 1- “Unable to perform 1 unassisted Pull-up”

A) 5×6 self-assisted pull-ups <--stand on box high enough to reach chin over bar, then, start in a standing hang (squat) and pull yourself with assistance from your legs to chin over bar then slowly lower back down. (1 sec up, 3 sec down)
B) 3x 8-12 Barbell curls

Level 2- “1 Strict Pull-up on command”

A) 4 min AMRAP: Strict Pull-ups

B) 3 sets; 1 Pull-up (strict) w/ 5 sec negative (banded if necessary to achieve 5 sec descent)

Level 3- “5 strict Pull-ups on command”

A) 3 sets of max kipping or butterfly pull-ups, rest 3:00 min between sets

B) Accumulate 30 Hollow Rocks

Level 4- “8 Strict Pull-ups/15-20 Kipping”

A) 4 sets of 5 weighted, strict pull-ups. Rest 2:00 min between sets

B) Accumulate 30 Hollow Rocks

L2: Metcon (AMRAP – Reps)

Level 2-

Reps in 4 min AMRAP

L3: Pull-ups (Level 3: Record largest set)

4: Weighted Pull-ups (Level 4: Record heaviest set)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

8 Strict Pull-ups

16 Kettlebell Swings (53/35#)

40′ Handstand walk

40’= nearly half the gym and back, or most of the gym in straight line. Coaches mark approximate (or exact) distant.

Pull-ups are strict even with bands.

Scaling HS walk: a) Shoulder taps facing the wall, 20 per round

b) Bear Walk 40′, keeping torso over your shoulders to mimic handstand
Rx Plus=

4 Bar MUs rather than strict Pull-ups

70/44# KB swings

HS walk unbroken each round. If you fall, restart.