Announcements

On Monday, August 28th we will no longer be using WODify, Please make sure you have downloaded the Push Press app and updated information. If you did not receive welcome email or are having issues please let a coach know.

PFC CrossFit – CrossFit

230821 (Time)

– RX –

5 rounds for time:

400-m run

20 alternating single-leg squats

– INTERMEDIATE –

5 rounds for time

400-m run

40 Air Squats

– BEGINNER –

5 rounds for time

200-m run

20 air squats

General Warm-up (No Measure)

1 round:

Each drill down 25-ft and back:

High knee karaoke

Knee to chest

Lunge with a torso twist

High knees

Butt kickers

Jog

Stretching (No Measure)

1 set:

1:00 foam roll quads

1:00 couch stretch/side

Work Your Weakness

– STRENGTH I – (5 Rounds for weight)

5 sets for load:

1 clean pull

1 hang power clean

1 hang squat clean

– Perform 5 heavy sets of the complex, building in load.

– The entire complex should be unbroken.

– Rest 3:00 between sets.

Squat Clean and Jerk (6 sets:
Every 2:00 complete:
1 squat clean and jerk
)

– Start your first set around 60% of your best single squat clean and jerk.

– Increase load across as many sets as possible and finish with something heavy for the day. This may not be a new PR given the other workouts this week, but you should be close to 90%.

Back Squat (- STRENGTH III –
EMOM 15:
2 back squats
)

– Begin your first set around 60% of your best back squat.

– Increase the loading across as many sets as possible, however, do not build to a max. Ideally, perform this after the lunges on Sunday. The goal of this lifting session is to feel something heavy after the lunges.

– Expect the weight to feel a little heavier than normal based on the lunges.

– SKILL I – (Time)

For time:

21-15-12-9-6-3:

Strict ring dips

– After every round, perform a 100-ft sled pull.

– In Skill – I, use a sled pull load that forces you to grind to get the 100 ft done! You should be able to complete the round of 21 ring dips in 5 sets or less. If this seems unrealistic, scale the reps or perform the reps with foot or band assistance.

– Complete the workout 20:00 or less. Advanced athletes should push to go sub 15:00.

– STAMINA I – (Time)

5 rounds for time:

24/30-cal bike

– Rest 2:00 between rounds.

– Keep rounds to 2:30 or less. Advanced athletes should push for sub-2:00 rounds.

– Use any available bike.

– Perform each round as fast as possible.
Record total time (including rest) to complete all 5 rounds.