CFP BLOG

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

Thursday

CrossFit Pineville – CrossFit

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Warm-up

Hip HInge Warm-up

Samson Stretch x 30 sec each side (focus on flexing and relaxing the glute through the 30 sec)

Frog Stretch x 1 min (move through cat/cow during 30 sec)

Feet Together Glute Bridge x 20

KB Dimmel DL x 20 reps

Then..

2 Round

10 SA KB DL (right)

10 Russian Twists

10 SA KB DL (left)

10 Russian Twists

Weightlifting

Hang Clean (1 Clean Lift Off + 1 Hang Clean + 1 Clean)

E2MOM for 10 sets

*Build to a heavy complex

Metcon

Metcon (Time)

For time:

15 Power Clean (155/105)

30 Push-ups

10 Power Clean

20 Push-ups

5 Power Clean

10 Push-ups
*10 min cap

Home Workout

Accessories

Explosive Work

3 rounds for quality

5 Slam ball Scoop Throw

5 Max Vertical jump knee to chest (reset each rep)

20 speed high knees

rest 1-2 min

Metcon

Metcon (4 Rounds for reps)

4 rounds (24 min)

45 sec on

15 sec off

Station 1: Air squat + reverse lunge each leg

Station 2: Shoulder tap + mountain climber

Station 3: Superman + Scap Pull down

Station 4: Table Toe Touch

Station 5: Slider Mtn Climber

Station 6: Glute Bridge Sliders
complete barefoot if possible

Metcon (4 Rounds for reps)

2 Rounds

2 min AMRAP Renegade Rows

rest 2 min

2 Min AMRAP Toes to KB

rest 2 min