CFP BLOG

FEATURING OUR BOX, DAILY WODS, PICTURES, ATHLETES, & RECIPES

Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Jerk Balance (2×3)

*Stay light for warm-up and perfect mechanics

Tall Jerk (2×3)

*Stay light for warm-up and perfect mechanics

Split Jerk (12×1)

Every 90 sec

Sets 1-2: 65-70%

Sets 3-4: 70-75%

Sets 5-6: 75-80%

Sets 7-8: 80-85%

Sets 9-10: 85-90%

Sets 11-12: 90-95%

Metcon

Metcon (3 Rounds for reps)

3 sets for Max Reps

60 sec of Max Strict Pull-ups

Rest 30 sec

60 sec of Max DB Floor Press (50/35)

Rest 30 sec

60 sec Max DU

Rest 60 sec

Home Workout

Gymnastics

Handstand Hold (30-45 sec )

3 rounds

Handstand hold 30-45 sec

rest 1 min

then 10-20 Shoulder taps

*rest 2 min between sets

Strict Handstand Push-ups (4 Max effort sets)

rest 2 min between sets

*scale to Pike handstand pushups

no more then 20 reps. If you reach 20 reps, slow reps down and be more controlled

Accessories

Metcon (3 Rounds for reps)

3 Rounds

60 sec

ME Shuttle runs (20 ft segments) down and back is 1 rep

rest 30 sec

60 sec

ME Double Unders (sub squat jacks if no rope)

30 sec rest

60 sec

ME Alt Step ups (find object that has knee angle at 90 degree)

rest 60 sec