CFP BLOG

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

Friday

CrossFit Pineville – CrossFit

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Warm-up

500m Row

then…

Empty Barbell x3

5 Hang Power Clean

5 Front Squat

5 Shoulder Press

**Wrist/Front Rack Stretch b/t rounds

Fran Sandwich (Time)

For time:

1000m Row

Right into..

21-15-9

Thrusters (95/65)

Pull-ups

Right into…

800m Run

Accessories

2 sets

20 Bodyweight Split Squats + 30 sec lunge hold (each leg)

*Rest 60 sec b/t legs

*Rest 2 min b/t sets

Home Workout

Metcon (Time)

Mini Murph

800 M run

4 rounds

20 pushups

25 sit ups

30 Squats

800 M run

Accessories

3 rounds

21 Banded Good Mornings

15 Banded Pull aparts

9 Pike Handstand puhsups

rest 2-3 min

Thursday

CrossFit Pineville – CrossFit

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Warm-up

Two sets of:

Perform 30 seconds of the following movements…

*Station 1 – Banded Sword Pulls x each side

*Station 2 – Banded Lateral Monster Walk Back and Forth

*Station 3 – Single-Leg Glute Bridge Hold x each side

*Station 4 – Side Plank Hold x each side

*Station 5 – Dynamic Bulgarian Split Squat Jumps x each side

Metcon

Metcon (Time)

4 RFT

400m Run

10 DL (275/185)

15 T2B
*15 min cap

Home Workout

Metcon (AMRAP – Rounds and Reps)

BUBBLES

10 min amrap

10 burpees

25 DU/SU

Metcon (Weight)

3 Sets For Quality

50′ OH lunge (R)

50′ OH lunge (L)

50′ Broad Jump

rest as needed

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

3 min Assault Bike

Then…

3 Rounds

5 Sumo Inch Worm with Push-up

30 sec Hollow Hold

Weightlifting

Floor Press (5×5)

E2MOM for 5 sets

Build to 5 rep

Then…

Floor Press (2xME)

E3MOM for 2 sets

ME @90% of today’s heaviest 5 rep set.

Metcon

Metcon (4 Rounds for reps)

20 min ALT EMOM (4 sets of each):

Minute 1 – 18/13 Cal Assault Bike

Minute 2 – 12-15 T2B

Minute 3 – 10-12 Stationary or Ring Dips

Minute 4 – 15-20 Push-Ups

Minute 5 – Rest

Home Workout

SA Tempo Front squat

4 x 5/arm with 3 count descend and 3 count pause at bottom

rest 3-4 min between sets

Metcon (4 Rounds for time)

4 rounds

20 Alt DB Snatch

20 DB Thrusters (10/arm)

rest 1 min
goal is ub each round

Accessories

Tabata 8 rounds 20 on 10 off

Right arm, DB/KB grip hold

then…

Tabata 8 rounds 20 on 10 off

Left arm, DB/KB grip hold

** pick a weight that is tough but doable unbroken.

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

3 rounds

10 Banded Pass Throughs

10 Banded Pull Aparts

10 Banded Arm Circles

then…

3 rounds

5 Burpees

2 Thoracic bridge each side

10 Beat Swings

Gymnastics

E2MOM for 12 minutes (2 sets of each):

Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

Station 2 – Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

Metcon

Metcon (Time)

3 RFT

30/20 Cal Rowing

15 C2B

10 Strict HSPU
15 min cap

Home Workout

Metcon (5 Rounds for reps)

Alt Emom x 20 min

30 on 30 off

Amrap style

1: V-up complex

2: DB S2OH (R)

3: DB S2OH(L)

4: Glute Bridge Hold

Accessories

Metcon (No Measure)

3 Rounds

:30 sec Static Bulgarian split squat (r leg)

:30 sec Bulgarian split squats (r leg)

:30 sec Static Bulgarian Split squat (L leg)

:30 sec Bulgarian Split squat (L leg)

rest 1 min

A Look Ahead : Programming Week of 05/11

Happy Mother’s Day to all our CFP and RISE mama’s out there!!!  Y’all set quite the example for your families, showing them how to prioritize their health and wellness, being the super heroes you are, and doing it all with a smile!  We’re so proud of all of you and hope you were all celebrated and spoiled by your loved ones today!

We still don’t have any definite information on a reopen date…but we’re hopeful it’s within this month!!  Stay the course, we’re getting close to home WODs again as a team!!

Here’s your look ahead…

Monday – Front squat day!  Working up to a heavy rep for the day.  Then, 3 rounds of running + (you guessed it!) more front squats!

At Home WOD – It’s a RISE kind of Monday, working some intervals today!  4 rounds of 1:30 on/30 sec off for 4 stations!

Tuesday – Gymnastics focus today!  Ring progressions, handstand work, and L-sit progressions.  Afterwards, 3 rounds of rowing, chest to bar and strict hspu.

At Home WOD – Starting off with an EMOM today – core, shoulder to overhead, and glute bridges.  Afterwards, some Bulgarian split squat work!

Wednesday – Starting off with some floor press today!  After, an alternating EMOM of biking, t2b and ring dips!

At Home WOD – Starting off with tempo front squats today!  After, 4 rounds of db/kb snatches and thrusters, followed by just a little accessory work!

Thursday – Lots of accessory work to start things off!  Then, 4 rounds of running, deadlifts and t2b!

At Home WOD – All the burpees and doubles to start things off!  Then, some accessory work, focusing on quality!  Overhead walking lunges and broad jumps.

Friday – It’s a Fran cardio sandwich!!  1k row, Fran, 800m run!  Afterwards, a little accessory work to finish you off 😉

At Home WOD – Mini Murph!  800m run sandwiching 4 rounds of push-ups, sit-ups and squats!  Afterwards, some accessories of good mornings, pull apart, and pike push-ups.

Saturday – A few AMRAPs this Saturday…burpees, high knees, air squats, doubles and kbs!

Sunday Endurance – 30 minutes of some running intervals!  Have fun!

Home stretch here guys!!  We cannot WAIT to see you all at the box!!

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

3 Rounds

200m Jog

10 Cossack Squats (5 each direction)

10 Tempo Air Squats with arms overhead

Movement Prep

World’s Greatest Stretch x 5 each side

Wrist Mobility

Weightlifting

Front Squat (1×1)

*Spend 20 min to find a 1RM.

Metcon

Metcon (Time)

3 RFT

400m Run

8 Front Squats (205/145)
*Barbell comes from the ground

Home Workout

Metcon (16 Rounds for reps)

Rise to the challenge

4 rounds of

1 interval at each stations

1:30 on

:30 off

Station 1:

AMRAP

8 Burpee DL (1 KB) (R arm)

5 Bent over rows ( R arm)

then..

switch arms

Station 2:

Amrap

10 Sit tucks

5 pushups

Station 3:

12 Russian KBS

5 Thrusters per arm

Station 4:

14 Box Step ups

28 Du/su

Sunday Endurance

CrossFit Pineville – CrossFit

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Metcon

Metcon (Distance)

Run Conditioning

4 sets

:30/:45/1:00/:45/:30

*Walk 30 sec b/t intervals

*Rest 3 min b/t sets
*Each set is 5:30 long.

*Workout flow. Run 30 sec, Walk 30 sec, Run 45 sec, Walk 30 sec, Run 1:00, Walk 30 sec, Run 45 sec, Walk 30 sec, Run 30 sec. Then rest 3:00 and repeat for 4 total sets.

*The run should be fast.

Saturday

CrossFit Pineville – CrossFit

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Home Workout

Metcon

Metcon (2 Rounds for reps)

On a running clock

From 0:00-10:00

AMRAP

30 DU

10 Strict HSPU

30 DU

10 Clapping Push-ups

Rest to 15:00

From 15:00-20:00

AMRAP

10 Burpee Box Jump (24/20)

10 DB/KB Bent Over Row Each Arm (50/35)

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Power Snatch (1 Power Snatch + 1 Hang Snatch)

5 sets

*Start at 65% of 1RM Snatch and increase through the 5 sets.

*Rest as needed b/t sets

Metcon

Metcon (Time)

4 RFT

800m Bike

100m Walking Lunges

Home Workout

Gymnastics

4 rounds tabata hollow hold

20 on 10 ff

4 rounds tabata

Pike position walking shoulder rolls

then…

3 rounds

16-20 shoulder taps

rest as needed between rounds

Metcon

Metcon (No Measure)

6 rounds

25′ Handstand walk

50’ body weight lunge (must stand up at top of each step)

5 Explosive Slam ball toss over head

Burpee Broad Jump to your Ball each throw

rest 2-3 min
goal is unbroken on each movement

and to throw the ball as far as possible

Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Front Squat (4,3,2,1,2,3)

E2MOM for 6 sets

*Set 1 – 4 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 2 reps @ 85-90%

*Set 4 – 1 rep @ 90-95%

*Set 5 – 2 reps @ 85-90%

*Set 6 – 3 reps @ 80-85%

Metcon

Metcon (Time)

21-15-9

Thrusters (115/75)

Bar Facing Burpees

Home Workout

Metcon (Time)

Running Angie partitioned

4 rounds

400 meter run

25 pushups

25 abmat situps

25 air squat