Sunday Endurance

CrossFit Pineville – CrossFit

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Metcon

Metcon (5 Rounds for time)

Sprint Conditioning

5 sets

200m Run

400m Easy Recovery Jog
*Goal is to be at a 100% ME sprint on the last 200 and to get faster with each 200.

Announcements – Coming Soon at CFP!!!

3 fun announcements for you today!!  Get your order in, mark your calendars, and get signed up ASAP!!

First up… New t-shirts and tanks coming atcha!!

We’re pumped for a little tye-dye action this summer.  We have men’s tanks and tees as well as women’s cropped tanks, tanks and flowy cropped tees.  Hopefully, something for everybody 😉  Be sure to sign up for your preferred style and size on the box by the Wodify kiosk or send us a message with your order!

Second… Mark your calendars for Saturday, July 25th.  Body Fat Test of NC will (finally, thanks Covid) be back at CFP & RISE!  Their hydro-static dunk tank is THE gold standard for measuring body composition!  In a short 15 minutes, you’ll receive so much valuable information that can help take your training and nutrition to the next level…

  • Resting Metabolic Rate
  • Basal Metabolic Rate
  • Lean Mass vs Body Fat
  • Body Fat Percentage
  • And more!

Secure your spot today!  Get signed up here!

Lastly… AMRAP 4 Autism is Saturday, August 1st!!  We are excited to be a satellite host for their fundraising workout at our gym with heat times at 8am, 9am, and 10am.  Pick your preferred heat time and get signed up here!  Registration is just $32 and all proceeds go to the Autism Strong Foundation, supporting local families impacted by Autism.

Share some donuts and mimosas with us (socially distanced and outside) post WOD, all for a good cause!  You’ll be making an impact, sharing in an awesome workout, and receive a t-shirt for participating!

We will have indoor or outdoor workout space, plenty of social distance with 20 participants per heat, and scaling options as well.  We’re looking forward to a great day and being able to give back!

Saturday

CrossFit Pineville – CrossFit

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Warm-up

Accumulate 2 min static hang from the bar

Then…

2 rounds

Push-up Plank Shoulder Taps x 20 each arm

Dead Bugs x 20

Cossack Squats x 20

Push-ups + Toe Taps x 10

Metcon

Metcon (Time)

Pick Your Poison

Step 1: Choose 1

250/200 Cal Bike

Or

5500/5000m Bike

Or

5000m Run

Step 2: Choose 1

5 Burpees + 10 Air Squats

Or

8 DB Hang Clean & Jerk (50/35)

Or

10 Strict HSPU
On 3,2,1 go you will start your step 1 option, and then E3MOM you will perform 1 round of step 2 until distance is done.

Friday

CrossFit Pineville – CrossFit

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Warm-up

2 sets of 30 sec of each movement

*Station 1 – Banded Palloff Hold

*Station 2 – Banded Lateral Walk

*Station 3 – Kang Squats

*Station 4 – Side Plank Hold

*Station 5 – Cossack Squats

Weightlifting

Back Squat (5×2)

E3MOM

*If you have been squatting then perform all sets at 90+%. If not build through the sets to a heavy double.

Metcon

Metcon (Time)

For time:

25 Pull-Ups

50 Wall Balls (20/14)

100 DU

50 Wall Balls

25 Pull-Ups
*15 min time cap

Thursday

CrossFit Pineville – CrossFit

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Warm-up

5 Thoracic Bridge Each Side

then..

3 sets

5-10 Beat Swings

20 Banded Good Morning

then…

3 sets

20 sec Push-up Plank Shoulder Taps

20 sec Squat Jumps

Metcon

Metcon (6 Rounds for reps)

30 min ALT EMOM (6 sets):

Minute 1 – 16 Alt Reverse Lunges with Dumbbell Suitcase Carry

Minute 2 – 20 SA DB Press (50/35) (10 Left + 10 Right)

Minute 3 – 20 Box Jump-Overs (24/20)

Minute 4 – 30 sec ME Kipping Pull-up (Rx+ Ring MU)

Minute 5 – Rest

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

3 min Bike with Nose Breathing Only

then..

3 rounds

15 Air Squat

10 Push-up

5 Pull-up or Ring Rows

then..

With empty bar:

10 Strict Press + 10 Back Squats

Rest 15 seconds

5 Muscle Snatch + 5 Overhead Squat

Rest 15 seconds

5 Power Snatch + 5 Overhead Squat

Rest 15 seconds

5 Squat Snatch + 5 Snatch Balances

Weightlifting

Shoulder Press (5,3,2,2,2,2)

E2MOM

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Sets 3-4 – 2 reps @ 80-83%

*Sets 5-6 – 2 reps @ 85-88%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

3 Dumbbell Beast-Makers (50/35)

6 Strict Pull-Ups

9 Burpees
Dumbbell Beast-Makers = Push-Up, Row Left, Row Right, Deadlift, Hang Squat Clean to Overhead

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

1000m Row

then…

3 sets

5 DL (Building up in weight for metcon)

20-30 sec HS Hold

Metcon

Strict Diane (Time)

21-15-9

Deadlift (225/155)

Strict HSPU
*10 min cap

Accessories

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Single Leg KB RDL x 30 sec each leg

Station 2 – Band Pull-Aparts x 30 reps

Station 3 – L-sit Hang x 30-60 sec accumulated

Monday

CrossFit Pineville – CrossFit

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Warm-up

3 sets

1:00 Bike

:30 Dead Hang

:30 Bottom Squat Hold with Arms OH

Snatch Complex Warm-up

Weightlifting

Hang Snatch (Hang Snatch + OHS)

*Every 90 sec for 10 sets

*First set is the empty barbell. Increase through sets

Metcon

Metcon (Time)

5 RFT

6 OHS (135/95)

12 T2B

24 DU
*The OHS weight should be challenging but you should be able to do all 6 unbroken.

**15 min cap