CFP BLOG

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

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Gymnastics

*If you don’t have 5+ strict pull-ups then complete 6 sets of 5-10 strict pull-ups at whatever scale you are on.

Weighted Pull-ups (3,2,1,1,1,1)

*Build to a heavy 1 rep for the day

*Set 1- 3 reps

Set 2- 2 reps

Set 3-6 – 1 rep

Metcon

Metcon (Time)

3RFT

40 Cal Row (Rx+ Bike)

30 American KBS (1.5/1)

20 Pull-ups
*20 min cap

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Hang Snatch (Hang Snatch + Snatch)

E3MOM for 8 sets

*Start light and build over the sets

*Do not increase if you miss a lift.

Metcon

Metcon (6 Rounds for reps)

6 sets E2MOM

12 Thrusters (95/65)

12 Bar Facing Burpees
*Adjust reps accordingly

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

For time:

800m Run

20 G2OH (135/95)

30 Ring Dips

800m Run

30 Ring Dips

20 G2OH (135/95)

800m Run
35 min cap

A Look Ahead : Programming Week of 11/05

Have you followed our new RISE Charlotte Instagram page – riseclt ?!  If not, head over and give us a follow for some inspiration, motivation, and athlete shout outs!  Have you taken a RISE class lately?  Constantly varied is the name of the game.  So feel free to pop over and get a booty kicking 😉

Get rid of all the leftover Halloween candy.  It’s been 4 days since Halloween, it’s time.  If me telling you that makes you sad or want more candy, it might be the sugar talking 😉  Brandon and I are doing a quick reset tomorrow with a nutrient supported intermittent fast!  It’s our not so secret weapon to ridding the sugar cravings, detoxing our bodies, decreasing the mental fog, shedding the fluff, among SO many other awesome benefits!  If you’d like info, let us know!  We love cleanse buddies!!

We’re ready for an amazing week!  Here’s your look ahead…

Monday – Never miss a Monday.  It’s a longer metcon, but show up anyway!  Running, ring dips and ground to overhead mashed into a fun chipper!

Tuesday – A hang snatch + snatch complex to start today.  Then, a crushing combo of thrusters and bar facing burpees!  Thank goodness for rest!

Wednesday – Working those strict pull-ups!  Gonna have lats for day!!  After, 3 rounds of a triplet – rowing, American kbs & pull-ups.

Thursday – Lots of short metcons today.  Keep the intensity up while you’re working and enjoy the rest while you’re not!

Friday – Working up to a heavy power clean first.  Then a fun chipper…30 reps each on the bike, burpees, wallballs, swings, dumbbell push press, and pull-ups!

Saturday – Partner WOD day!  Grab a friend and your favorite dumbbells for a good time!

Sunday Oly with Becca!  Come lift with us!

RISE Look Ahead

Monday – Strength day & leg day!!

Tuesday – Anaerobic Interval – 30 sec on/20 sec off

Wednesday – Functional Shoulders – 1:20 on/30 sec off

Thursday – Legs & Cardio – 40 sec on/20 sec off

Friday – Strength day!!  All the legs!

Saturday –  Cardio – 1:05/25 off

As always, we’ll see you at the box!

Sunday Weightlifting

CrossFit Pineville – CrossFit

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Weightlifting

Snatch Grip Push Press (Sn. Push Press + Sn. Thruster + Sn. Balance + OHS)

Snatch Warm-up

*3 sets of complex

Hang Power Snatch (4×2)

Every 90 sec @70-80% of 1RM Power Snatch

Snatch (Snatch High Pull + Snatch)

Every 90 sec for 8 sets @80-90% of 1RM Snatch

Press from Split Position (3 Press from Split + 3 Split Jerk (pause in split )

Jerk Warm-up: 3 sets light

Split Jerk (8×1)

Every 90 sec for 8 sets @75-85% of 1RM jerk.

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

Partner WOD

3 RFT

Partner A Rows 500m

Partner B Lunges 100’ with 1 DB OH (50/35)

Partner B Rows 500m

Partner A Lunges 100’ with 1 DB OH (50/35)

400m Run Together

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Deadlift (10-10-6-6-4-2)

10@55%

10@65

6@80

6@90

4@95

2@100

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

400m Run

40 Pistols

20 Pull-ups
*Each 100m of the run counts as a rep

Thursday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Gymnastics

E2MOM for 3 sets of each:

Station 1: Weighted Strict C2B x 3

Scale- Strict Pull-ups x 10

Station 2: 50-75’ HS Walk

Scale- Shorter Distance, Partner Assisted or 5-7 Wall Walks

Station 3: L-sit x 60 sec

Scale- Accumulate 60 sec

Weighted Chest to Bar Pull-ups (3×3)

Strict Pull-Ups (Bar) (3×10)

Handstand Walk (3×50-75’)

L-Sit (3×60)

Metcon

Metcon (5 Rounds for reps)

5 sets for max Cals/Reps

30 sec of Rowing

Rest 30 sec

30 sec of DU

Rest 30 sec

30 sec Assault Bike

Rest 30 sec
*Add row, DU and bike cals together for each round.

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Snatch (10×1)

E2MOM

*Start at 60% and build to a heavy single for the day.

Metcon

Metcon (Time)

21-15-9

Bar Facing Burpees

Hang Squat Snatch (95/65)

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

25 min

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

E2MOM

Set 1: 5@70-74%

Set 2: 5@75-79%

Set 3: 3@80-84%

Set 4: 2@85-89%

Set 5: 2@90-94%

Set 6-8: 1 @95+%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

40 DU

20 Wallballs (20/14)

10 T2B