CrossFit PPG – CrossFitMetcon (AMRAP – Reps)Complete as many round and reps as possible in 20 minutes of; 50 Box jumps (20) 50 Jumping Pull-Ups 50 SDHP (53/35) 50 Steps (Walking lunges) 50 Knees to Elbows 50 Push Press (95/65) 50 AbMat Sit-Ups 50 WB...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Technique WODB: Technique TimeSpend 10 minutes attacking any skill you would like.Custom MetconC: Metcon (AMRAP – Rounds and Reps)In teams of 2, complete as many rounds and reps as possible in...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (E2MOM – 10 Minutes)Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% of 1-RM Back Squat *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (5-5-5-5-5)Spend 20 minutes and work up to a heavish set of 5 unbroken snatches. *Weight should NOT rest for any amount of time on the ground during the complexMetconC: CrossFit...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (EMOM x 6 Minutes @ 5 reps)Spend 15-20 minutes to work up to a heavyish set of 5 reps. Then complete 5 Deadlifts every minute on the minute for 6 minutes at approximately...
CrossFit PPG – CrossFit“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”Warm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (AMRAP – Rounds and...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconPart 1 – IndividualEverest (AMRAP – Rounds and Reps)7 minute AMRAP: 10 Burpees 20 Air squats 40 Mountain Climbers 20 Sit-ups 10 Push-upsRest exactly 3 minutes and then with a...
CrossFit PPG – CrossFitMobility WODA: Smash & Floss (No Measure)Spend 10 minutes on rollers, banded stretching, and mobility work.Warm-upB: Coach Led Warmup (No Measure)MetconOptional workout for those who want to complete the CF-PPG baseline as thier...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean (EMOM x 6 Minutes @ 4 reps)Spend 15 minutes to work up to a heavish set of 4 reps (athletes choice of broken or not). Then complete 4 cleans every minute on the minute for 6...
CrossFit PPG – CrossFit“Believe in yourself. Know that there is something inside you that is greater than any obstacle.” – Rich Froning “In life, there is no greater challenge than the challenge to improve yourself.” “People’s lives are a direct reflection...
