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CrossFit Pineville – CrossFit

Warm-up

3 sets:

10 alternating spiderman stretches

10 leg swings/leg (across body)

10 good mornings

10 air squats

1 set:

10 back squats (empty barbell or training bar)

5 back squats (add 10-45 lb to each side)

5 back squats (add 10-45 lb to each side)

5 back squats (add 10-45 lb to each side)

– Your next weight should be your starting weight.

– Take weight out of a rack.

Weightlifting

Back Squat (5-5-5-5-10)

Increase loading on each set as you build to a 10-rep max.

The 10-rep back squat should be about 70-80% of each athlete’s 1-rep max.

The 1st 4-5 reps of the 10 should feel manageable but not easy. Reps 5-7 should be a fight. Reps 8-10 will take all the focus in the world.

The 4 sets of 5 should take effort but also should lead to that final 10-rep max set.

Metcon

Jerk Jump (Time)

3 RFT

15 Push Jerk (155/105)

15 Box Jump Overs (24/20)
10 min cap

Push Jerks in 3 sets or less every round.

Heavier loading on jerks.

Welcome to one of the most established CrossFit gyms in the South Charlotte and Ballantyne area!

Hours

Monday-Friday:
5:30am-7:30pm
Saturday:
6:30am-10:30am
Sunday:
11:00am-1:00pm

Contact

10000 Pineville
Matthews Rd.
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com