PFC CrossFit – CrossFit
230828 (Time)
– RX –
6 rounds for time:
12 DB deadlifts (35/50 lb)
9 DB box step-up (35/50 lb) (20/24 in)
200-m run
– Use two DBs.
– Rest 2:00 between rounds.
– INTERMEDIATE –
6 rounds for time:
12 DB deadlifts (20/35 lb)
9 DB box step-up (20/35 lb) (20/24 in)
200-m run
– Use two DBs.
– Rest 2:00 between rounds.
– BEGINNER –
6 rounds for time:
12 DB deadlifts (20/15 lb)
9 box step-ups (12 in)
200-m run
– Use two DBs.
– Rest 2:00 between rounds.
Score is the overall time to complete 6 rounds (including the rest).
General Warm-up (No Measure)
GENERAL WARM-UP | 8:00
Goals
✔ Equipment: 10 or 15-lb plate.
✔ Take 1:00 to have athletes get stationed for the warm-up; then, start the clock and lead athletes through one round of work.
✔ After the first round is complete, have them continue to work at their own pace for the remainder of the 7:00.
✔ Encourage athletes to chat with each other as they move. Turn up the music enough to hear, but not so much that athletes can’t hear you or each other.
✔ Look for, assess, and coach the points of performance listed next to each movement to start building better movement patterns for the workout.
Dynamic warm-up | 8:00
Set a 7:00 clock and perform an AMRAP of the 5 movements.
Scale push-ups to the knees as needed.
Movement // What to look for
:20 jumping jacks // Arms straight.
10 unweighted good mornings // Arch in the low back.
5 tempo push-ups // Chest touching the floor.
6 Samson stretch lunges // Driving the hips/knees forward.
5 counterbalance squats // Hips back and knees out.
Stretching (No Measure)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
Work Your Weakness
STRENGTH I (2 Rounds for weight)
4 sets for load:
100-m DB farmers carry
1:00 sandbag bear hug hold
– Rest :10-:20 between movements and then as needed between sets.
– Build in load to a heavy set across all movements that leaves you feeling worked, but good about your movement quality.
Record the heaviest load used for both implements.
Push Jerk (EMOM 12:
2 push jerks
– Increase loading across as many sets as possible, however, it is ok to perform the same weight for multiple sets.
– Use a rack if it is available.)
Weighted Pull-ups (7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
)
– Increase loading across as many sets as possible, however, it is ok to perform the same weight for multiple sets.
– Use a DB, a med ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a pull-up under your own power, look to find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
SKILL I (Checkmark)
4 sets:
100-ft handstand walk
1:00 plank hold
– Rest 2:00 between sets.
– Set up a 100-ft course and walk as unbroken as possible.
– Perform the plank on your hands or your forearms.
– If you are unable to walk on your hands or you know you will struggle with the volume, consider one of the following scaling options: 1) Reduce the distance of the walk or give yourself 1:00 to walk as far as you can. 2) Scale to 50 alternating shoulder taps if you are unable to walk on your hands.
STAMINA I (Time)
For time:
800/1,000-m bike
Rest 1:00
1,600/2,000-m bike
Rest 2:00
2,400/3,000-m bike
Rest 3:00
3,200/4,000-m bike
– 20:00-26:00 of work (not including rest).
– Perform each bike at a sustainable pace (around 80-90% effort), rather than an all-out effort. This strategy will allow you to feel relatively recovered prior to starting each interval.
– Bike substitutions:
1) Run: 400-m, 800-m, 1,200-m, 1,600-m
2) Row: 400/500 m, 800/1,000 m, 1,200/1,500 m, 1,600/2,000 m
Score is the total time to complete all intervals (including the rest).