CFP BLOG

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

CrossFit Open 20.1

CrossFit Pineville – CrossFit

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Warm-up

3 rounds

150m Row

5 Single Arm Press into..

25’ OH walk (then repeat other arm)

:20 bent knee hollow hold

8 Behind the neck press

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/ 65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb/ 45lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters Scaled (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (12 Rounds for reps)

24 min ALT EMOM

1 min Bike

1-3 Rope climbs

1 min Bike

5-10 UB T2B
Pick a bike pace that is challenging but you are able to hold the entire minute. Do not go out to fast, but this is not an easy ride.

*Score is rope climbs completed each interval and unbroken T2B

Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Deadlift (6×3)

Every 90 sec for 6 sets

Speed DL x 3 at 65%

*No touch and go. Reset

every rep.

Metcon

Metcon (AMRAP – Rounds)

24 min AMRAP

25 Double KB/DB DL (50/35)

50′ Front Rack Lunge

100′ Double OH Carry

150′ Farmer’s Carry

Rest 2:00
*Score is total completed rounds

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Bench Press (8×3)

*All 8 sets at 75-80% of

last weeks 1RM.

Metcon

Metcon (Time)

For time:

15 Strict HSPU

30 Alt Pistols

45 American KBS (1.5/1)

60 Push-Ups

45 American KBS (1.5/1)

30 Alt Pistols

15 Strict HSPU
*15 min cap

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Back Squat (5,5,3,2,2,1,1,1)

E2MOM

*Set 1 – 5 reps @ 70-74%

*Set 2 – 5 reps @ 75-79%

*Set 3 – 3 reps @ 80-84%

*Set 4 – 2 reps @ 85-89%

*Set 5 – 2 reps @ 90-94%

*Sets 6-8 – 1 rep @ 95+%

*Goal is to establish 1RM in

sets 6-8.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

40 DU

20 Wallballs (20/14)(Rx+ 30/20)

10 T2B

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (5 Rounds for reps)

5 sets

On a 3:00 clock

400m Run

10 C2B (Rx+ 5 Ring MU)

AMRAP Power Cleans (155/105)

Rest 2:00 b/t rounds
*Score is power cleans completed each round

A Look Ahead : Programming Week of 10/07

It *finally* feels like fall outside and I’m just happy to not have to run in 90+ degree weather anymore for the rest of the year!!  It’s the little things, really 🙂  The 2020 Open begins this week!!  Craziness.  We’re trying to embrace the change (The Open…already?  And in the fall?  What!?) and we’re going to have some fun with it!  Grab a partner and get signed up for our 2020 Open Bingo Challenge!!!

The sign-up sheet is posted by Wodify.  Write down you and your partner’s name on the sign-up sheet.  We will bill you each $10 and give you your team Bingo Card starting this Thursday, Oct. 10th.  You will have all 5 weeks of the Open to cross off as many squares as possible!!  The most Bingos or the fullest boards will win BIG!!!  We’re talking new shoes, Fit Fresh Kitchen gift cards, and FitAid cards!  We can’t wait to see how everyone does!

Speaking of Fit Fresh Kitchen…have you ordered lately?  Their healthy meals save us weekly and keep us on track!!  You can order as little as one meal or 20+ meals and have them delivered right to the gym for easy pick up!  They are fresh, NEVER frozen, and have so many options!!  Get your order in for this week by Thursday at 1pm and pick up next Monday!

Here’s your look ahead…

Monday – Starting our week of with a longer metcon!  Against a 3 minute running clock, some, c2b pull-ups (rx+ ring mu), and power cleans.  Don’t worry, there’s a 2 minute rest between rounds built in!

Tuesday – Back squat day!  And we’re going heavy…for a possible new 1 rep or a heavy single for the day!  Afterwards, some classic CrossFit with 12 minutes of doubles, wallballs, and t2b.

Wednesday – Bench press today, sets of 3 based off last week’s new 1RM!  Then, a fun, mostly body weight, ladder of strict hspu, pistols, kbs & push-ups.

Thursday – Deadlift day!  Not too heavy and focusing on speed.  After, a longer metcon of dumbbell or kettlebell deadlifts, front rack lunges, overhead carries, and farmer’s carries.  Grippy much!?  Thanks goodness some rest is built in!

Friday – TBD once 20.1 is announced Thursday night!!

Saturday – Open WOD 20.1!!!

Sunday – Open gym at 11 and Oly with Becca at 12!  Come lift with us!

RISE Look Ahead

Monday – All about the EMOMs today!

Tuesday – Strength day!!  Legs, baby!

Wednesday – Glycolytic Interval – 45 sec on/15 sec off

Thursday – Strength day!!  Allll the things!

Friday – Burpee Friday!!!  Posterior Chain!

Saturday – Metcon Saturday!

202o Open here we go!!  As always, we’ll see you at the box!

Sunday Weightlifting

CrossFit Pineville – CrossFit

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Weightlifting

3-Point Snatch (2×1)

2 sets light

Low Hang Snatch (Snatch + Low Hang Snatch)

1 set E90 x 70% and climbing slowly by feel

Push Jerk (No feet power clean + Push jerk)

2 sets x (2+2) @40-50%

Power Clean & Jerk (2x (Power clean + Push Jerk))

5 sets x 2x(1+1) @70% and climbing by feel

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (5 Rounds for reps)

Partner WOD

5 sets for reps/cals

60 sec Row

60 sec Burpee Box Jump Overs (24/20)

60 sec G2OH (115/75)

60 sec DB Renegade Row (50/35)

60 sec rest

(1 rep = push-up, row left, push-up, row right)