PFC CrossFit – Open Gym
230731 (AMRAP – Rounds and Reps)
– RX –
AMRAP 10:
7 muscle-ups
7 devils presses (35/50 lb)
– Use two DBs.
– INTERMEDIATE –
AMRAP 10:
7 chest-to-bar pull-ups
7 ring dips
7 devils presses (25/35 lb)
– Use two dumbbells.
– BEGINNER –
AMRAP 10:
7 ring rows
7 elevated ring push-ups
7 devils presses (10/15 lb)
– Use two dumbbells.
General Warm-up (No Measure)
EMOM 5:
Min. 1 | inchworm + push-up
Min. 2 | hollow rocks
Min. 3 | up-down + max-effort jump and reach
Min. 4 | hip taps in an inchworm
Min. 5 | burpee + max-effort jump and reach
Stretching (No Measure)
Accumulate:
1:00 banded shoulder stretch/arm
At Home Option (AMRAP – Rounds and Reps)
AMRAP 10:
7 bent-over dumbbell rows
7 push-ups
7 devils presses (35/50 lb)
– Use two dumbbells.
Work Your Weakness
Front Squat (Every 3:00 for 6 sets:
3 front squats
– Increase loading across as many sets as possible.
– Percentages may range from 65-85%.)
Clean and Jerk (- STRENGTH II –
EMOM 14:
1 clean and jerk
– Increase loading across as many sets as possible.
– Aim to get close to 90%. This should not be a PR attempt.)
Record your heaviest clean and jerk.
Shoulder Press (- STRENGTH III –
For load:
5-5-3-3-1-1-1
Shoulder press
– Increase loading across as many sets as possible.
– 65-75% on the sets of 5.
– 75-85% on the sets of 3.
– 85-95%+ on the sets of 1.)
Record heaviest single shoulder press.
– SKILL I – (AMRAP – Reps)
EMOM 12:
Min. 1 | :45 alternating single-leg squats
Min. 2 | 1:00 SkiErg
– Score = Total single-leg squats
– Consistent pacing and reps – The goal is single-leg squat practice under fatigue.
– STAMINA I – (Time)
For as many sets as possible:
500-m row @ 2:00/1:50
500-m row @ 1:58/1:48
500-m row @ 1:56/1:46
– Continue to reduce by :02 in each set until failure.
– Rest 1:00 between intervals.
– The goal is to successfully complete at least 5 sets. So scale times as needed. If you row a 8:00/7:00 2k, start at the times listed above. Start your intervals at 2:20/2:10 if your 2k is between 8:00-10:00.
– You must finish the interval on or under the indicated time. Finishing over time is considered a failed set and the workout is over.
Record last successful split time held.