CFP BLOG

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

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

Glute Bridge Hold x 2 min

Curtsy Lunge + Knee Raise x 1 min each side

Banded Lateral Walk x 1 min going side to side

Followed by..

2 sets

10 Russian Baby Makers

10 Cossack Squats

Weightlifting

DB Lunges (3×20)

E2MOM for 3 sets

*Go AHAP. It should be a struggle to finish reps

Metcon

Metcon (Time)

For time:

50 Calorie Row

50 Box Jump-Overs (24/20)(Step down)

50 Russian KBS (1.5/1)

50 Box Step-Overs with KB (1.5/1)

50 Calorie Row
*20 min cap

Home Workout

Accessories

Alt E2MOM x 6

odds: 2 TGU per arm

Evens: 4-6 KB Snatches per arm

(goal is for weight, but more importantly technique if you do not feel comfortable with snatches)

Metcon (Time)

The Fore-runner

21-15-9

KB Snatches (1.5 pd/1 pd)

KB Front Squat

run 400 meter

9-15-21

KB S2OH

Burpees

15 min cap

Accessories

Accessory Armor

3 rounds

20 Seated Side bends

:45-1:00 Plank Hold

rest 1-2 min

Monday

CrossFit Pineville – CrossFit

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Warm-up

Assault Bike x 1 min at 60% effort

Supine Grip Active Bar Hold x 60 sec

World’s Greatest Stretch x 10 (5 each side)

Prone Grip Active Bar Hold x 60 sec

Inch Worms x 3

Assualt Bike x 1 min at 70% effort

Plank Shoulder Taps x 30 sec

Scap Pull-ups x 10-15

Squat Jumps x 10

Assault Bike x 1 min at 80% effort

Metcon

Gymnastics Interval Test (6 Rounds for time)

Every 5 min for 6 sets

10 Strict Pull-ups

15 T2B

20 Push-ups

25 Wallballs (20/14)

Home Workout

Metcon (AMRAP – Reps)

Lactaid

AMRAP 20

10 Air squats 30 DU/SU 200 meter run

20 Air squats 30 DU/SU 200 meter run

30 Air squats 30 DU/SU 200 meter run

40 Air squats 30 DU/SU 200 meter run

Keep adding 10 squats each round until the time cap.

Accessories

Alt Tabata (20 on 10 off) x 8 rounds

Hollow Rocks

V-ups

A Look Ahead : Programming Week of 06/15

Thanks to all who came out yesterday and shared in remembering the life of George Floyd!  We had over 50 come to participate in a memorial WOD dedicated to George Floyd who was murdered at the hand of four Minneapolis police officers on May 25, 2020.  We believe Black Lives Matter and we were honored to take time to participate in this workout, suffer in his memory and in the memory of others who were brutally taken too soon.  We will continue to speak his name and speak out for justice and human rights!

We’re so glad to be back at the gym, even if we’re outside!!  The good news is the weather is looking a little cooler earlier this week, so we’re excited for that.  And certainly we have to be getting closer to getting back inside.  You all are troopers and we’re so proud to have you still here, still working out and working on your health and wellness!

Here’s your look ahead…

Monday – Time for a retest of our gymnastic interval test!  6 sets of strict pull-ups, t2b, push-ups and wallballs!

At Home/Outside WOD – A fun AMRAP of increasing air squats, followed by doubles and a little running each round!  Finishing off with a little core work.

Tuesday – DB lunges…too soon?  Then, a chipper of rowing, box jumps, kbs, weighted box step overs, and more rowing.

At Home/Outside WOD – Some kettlebell work to start – Turkish get ups and snatch work.  Then, out metcon is kb snatches coupled with kb front squats, a little running, and kb s2oh coupled with burpees!  Oh my!  Finally, a little accessory work.

Wednesday – Barbell z-press and weighted strict pull-ups to start!  After, 10 minutes of doubles, s2oh, and chest to bar pull-ups!

At Home/Outside WOD – Some interval work, working against a 3 minute clock!  Running + burpee slamballs and running + abmat situps.  After, a little core work to close out.

Thursday – Deadlift day!  Plus tall box jumps.  Then, a run buy in and thrusters and rings dips!

At Home/Outside WOD – Station and interval work today – db thrusters, db power cleans, lateral hops over the db, db push press and burpees.  Then, some single leg strength work!

Friday – Hang clean & jerks up first!  Afterwards, 3 sets of 3 minutes of biking and burpees!

At Home/Outside WOD – 3 rounds of biking or running, wallballs, and single arm db manmakers!  Afterwards, handstand holds and hammer curls!

Saturday – 2 different AMRAPs today, come join us and get your Saturday started right!

Sunday Endurance – Head out for some running intervals or hit up the rower, bike, or jump rope!

We’ll see you at the box!

Sunday Endurance

CrossFit Pineville – CrossFit

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Metcon

Metcon (2 Rounds for time)

Run Conditioning

2 sets

400m/60 sec rest

100m Sprint/2:00 rest

300m/30 sec rest

100m Sprint/2:00 rest

200m/20 sec rest

100m Sprint

Rest 4 min b/t sets

Saturday

CrossFit Pineville – CrossFit

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Warm-up

400m Jog

Then…

3 rounds

Spider Strecth x 5 each side

Deep Squat Hold x 30 sec

Yoga Push-up x 5

Metcon

Justice for George (Time)

For time:

612 Walking Lunges

46 Burpees

E5MOM perform:

25 Air Squats

20 Push-ups

This memorial workout is dedicated to George Floyd who died in police custody after being brutally arrested by four Minneapolis police officers on May 25, 2020. George was know as a peace activist and a respected community leader.

612: Minneapolis Area Code

46: George’s age

5 min: Month of May

25: the day

20: the year

Friday

CrossFit Pineville – CrossFit

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Warm-up

World’s Greatest Stretch x 5 each side

Active Bar Hang x 30 sec

World’s Greatest Stretch x 5 each side

Manual Tricep Stretch x 30 sec each side

Followed by..

2 sets

10 Banded Good Mornings

10 Beat Swings

DB Split Clean Technique

Metcon

Metcon (Time)

5 RFT

15 ALT DB Split Cleans (50/35)

21 Pull-ups

Accessories

4 Rounds

10 Straight Leg Raises + 5-10 sec L-hang Hold

Rest as needed b/t sets

Home Workout

Metcon (Time)

Hell Hole

66 Alt SA Devil Press for time (50/35)

Workout flow

2 Min on 2 min off

each round buy in

35 Double Unders/Single unders

5 burpees over DB

RT ME SA Alt Devil Press

Continue 2 min amrap style until 66 reps completed
6 rounds cap

*score is working time added up, not included rest

Accessories

3-4 sets (Quality, not speed)

Pushup 21’s

7 close grip pushups

7 wide grip pushups

7 hand release pushups

20 bent over rows (10/10)

rest 1 min

Thursday

CrossFit Pineville – CrossFit

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Warm-up

Hip Movement Prep

Pigeon Stretch x 1:00 each side

Bottom Squat Hold x 1:00

V-sit x 1:00

Half Saddle x 1:00 each side

then…

Two Sets:

Bear Crawl x 20 steps forward + 20 steps backward

Dead Bugs x 20 reps

Cossack Squats x 20 rep

Scapular Push-Ups x 10 + Plank Toe Touches x 20

Rest 60 seconds

Weightlifting

Back Squat (5,5,3,2,2,2×6-8)

E2MOM

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6&7 – 6-8 reps @ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

3 Strict HSPU

6 Strict Pull-ups

12 Alt Pistols

Home Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

20 Box Jumps (24/20)

20 Alt DB Step ups (50/35)

20 SA DB thrusters

20 Abmat situps

Accessories

100 banded pull aparts (quality/not speed)

5 min hip/quad stretch

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

Overhead Prep

Lower Pec Stretch x 1:00 each side

Wall Hinge Stretch x 1:00

Manual Tricep Stretch x 1:00 each side

Then…

Empty Barbell

3 sets

Press from Split Position x 5

Recover to standing position with barbell OH

OH Reverse Lunge x 6 each leg

Rest as needed

Split Jerk Progression Drills

Weightlifting

Pause Jerks (10×2)

E2MOM

*Sets 1-2 = @ 65% of 1RM Split Jerk

*Sets 3-4 = @ 70%

*Sets 5-6 = @ 75%

*Sets 7-10 = @ 80%

*Pause 2 sec in dip

Metcon

Metcon (Time)

For time:

800m Run

60 DB Snatch (50/35)
*10 min cap

Home Workout

Suitcase Deadlift (4 sets 10 suitcase DL + 100′ suitcase carry )

superset w/

SA Zpress 8-12/side

Dumbbell Z-Press (4 sets SA x 8-12/side)

Metcon (Time)

800 Meter run

60 Alt DB snatch

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

Burgener Warm-up with PVC

Snatch DL x 5

Hang High Pull x 5

Muscle Snatch x 5

Power Snatch x 5

Drop Snatch x 5

Empty Barbell Warm-up

3 sets

OHS x 5

Behind the Neck Press x 5

Squat Jump with Bar on Back x 5

Rest 30 sec b/t sets

Metcon

Metcon (7 Rounds for reps)

28 min ALT EMOM

Station 1 – 15/10 Cal Row

Station 2 – 10 OHS (135/95)

Station 3 – ME Burpee Box Jump Overs (24/20)

Station 4 – Rest

Home Workout

Metcon (4 Rounds for time)

The Foundation

Every 6 min for 4 rounds

400 meter run

30 Slam Balls

20 Russian KBS

10 Burpees

Accessories

3 rounds

10 V-up complex

20 weighted russian twists

rest as needed

Monday

CrossFit Pineville – CrossFit

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Warm-up

Hip Hinge Mobility

30 sec Samson Stretch Each Side

30 sec Spider Stretch Each Side

10 Kang Squats

then…

3 Rounds

KB Suitcase DL + 5 sec Hold at top x 5 (right side)

Russian Twists x 10

KB Suitcase DL + 5 sec Hold at top x 5 (left side)

Russian Twists x 10

Weightlifting

Deadlift (6×3)

**Speed Deadlift**

Every 90 sec

Rest on the ground each time. No touch and go.

Metcon

Metcon (3 Rounds for time)

Every 7 min for 3 sets

20/15 Cal Bike

30 Suitcase Forward Lunges (1.5/1)

Home Workout

Explosive Accessory

3 rounds for quality

5-10 Clap Pushups

5 Slam Ball Scoop Throw for height

5 Knee to High jumps

2 min rest

Metcon (4 Rounds for reps)

4 rounds

3 min AMRAP

10 wall balls

10 Alt DB Snatch

10 OH R. Lunge

rest 1 min

Accessories

Midline Armor

3 rounds

1 min pushup plank

1/1 min side plank each side

rest 1 min