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CFPC – CrossFit

Warm-up

PVC Stretches (No Measure)

10 each:

1) Pass-throughs+toe touch

2) Windmill- right and left

3) Torso twist

4) Snatch grip push press

5) Overhead squat

Gymnastics

(No Measure)

15 min to complete work at your skill level:

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

A) 4 min EMOM: 4-6 Banded, strict Pull-ups. Reduce assistance if 6 reps completed.

B) 3 sets of max time dead hang from bar with 1:00 min rest

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

A) TABATA Kipping Pull-ups

B) 3×10-12 Barbell Curls

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

A) 4×3 weighted, strict Pull-ups

Rest 2:30 between sets

B) Spend remaining time practicing Butterfly kipping

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

A) 6 Rounds of TABATA (:20 on/:10 off) Strict pull-ups

B) 5 min Butterfly Pull-up practice

(No Measure)

Down and Back

1) High knees

2) Butt kicks

3a) High skips

3b) Side lunge stretch, face opposite wall at halfway point

4&5) Partner Banded sprints- 30 steps

(forward lean, knee drive)

Partner 1 down, partner 2 back… x2

Metcon

Every 4 minutes for 20 minutes (5 sets):

400m Run, Max effort

*record fastest and last 400m run

400m Run (Time)

Max Effort 400m Run

400m Run (Time)

Max Effort 400m Run