PFC CrossFit – Open Gym

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
– RX –

5 rounds of AMRAP 3:

3 power cleans (95/135 lb)

6 push-ups

9 air squats

– Rest 1:00 between rounds.

– INTERMEDIATE –

5 rounds of AMRAP 3:

3 power cleans (75/115 lb)

6 push-ups

9 air squats

– Rest 1:00 between rounds.

– BEGINNER –

5 rounds of AMRAP 3:

3 power cleans (65/95 lb)

6 elevated push-ups

9 air squats

– Rest 1:00 between rounds.

General Warm-up (No Measure)

Set 1 | 2:00

10 alternating spiderman stretch

10 standing toe touch and reach for the sky

10 plank to down dog (no push-up)

Set 2 | 2:00

10 air squats

10 good morning + jump

10 alternating reach throughs in plank

• Air squats should focus on sending the hips back while driving the knees out.

Set 3 | 2:00

:30 air squats

:30 push-ups

:30 double knee tuck in plank

:30 push-ups

• Air squats should focus on pulling the chest up as the hips travel down. Hold hands above eyes if necessary.

• Push-ups can be from the knees or the toes. Consider what will be used in the workout.

Skill Work (No Measure)

Pre-workout:

On a 6:00 running clock:

5-7 squat therapy reps

– Layer in a new point of performance every 1:00.

1) Heels down.

2) Hips move back and down.

3) Knees track the toes.

4) Hip crease gets below the knees.

5) Spine stays in a neutral position (Does not flex during movement).

– Athletes to perform reps on coaches cue.

Stretching (No Measure)

1 set:

1:00 quad foam roll

1:00 thoracic foam roll

1:00 glute foam roll

AT-HOME (AMRAP – Rounds and Reps)

5 rounds of AMRAP 3:

3 DB power cleans (35/50 lb)

6 push-ups

9 air squats

– Rest 1:00 between rounds.

– Use two DBs.