Announcements

Every Monday you will see the extra work for the week. It will be labeled as Strength, Stamina, or skill. If you want to do extra work you can reference back to Monday and choose one you’d like to do. This is totally optional and intended for those who might want a little more on some days. I will get it displayed on the whiteboard at the gym and updated weekly but use the app for now. Thanks!

PFC CrossFit – Open Gym

Skill Work (Checkmark)

Pre-workout:

On a 12:00 running clock:

Squat therapy

– Layer in a new point of performance every 2:00.

– Ask athletes to perform reps on your cue.

230604 (AMRAP – Rounds and Reps)

– RX –

AMRAP 10:

Wall-ball shots (14/20 lb)(9/10 ft)

– Perform a DB 100-ft farmers carry (4x25ft or 2x50ft segments) after every 20 reps.

– Use two DBs (35/50 lb).

– INTERMEDIATE –

AMRAP 10:

Wall-ball shots (14/20 lb)(9/10 ft)

– Perform a DB 100 ft farmers carry after every 20 reps.

– Use two DBs (25/35 lb).

– BEGINNER –

AMRAP 10:

Wall-ball shots (10/14 lb)(8/9 ft)

– Perform a DB 50 ft farmers carry after every 20 reps.

– Use two DBs (10/15 lb).

General Warm-up (No Measure)

CrossFit warm-up | 12:00

Movement // Focus

2-3 rounds x 10 reps or :30 of:

Samson stretch // “Drive the knee forward and squeeze the belly tight.”

Overhead squats // “Press up and keep the arms straight.”

Sit-ups // “Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up.”

Hip extensions or Good mornings // “Arch the chest up and squeeze the abs.”

Pull-ups // “Pull the bar down to the floor until the chin is above the bar.”

Dips // “Shoulders below the elbow at the bottom of the dip.”

Stretching (Checkmark)

1 set:

1:00 quad foam roll

1:00 thoracic foam roll

1:00 glute foam roll