Tuesday, September 20, 2022

Power CrossFit – CrossFit

WARM UP (No Measure)

Row 500m

Calf stretches

SamsonStretch

Caterpillar

1 ROUND NOT FOR TIME:

10 back extensions

10 knees to chest

10 toe kicks

10 butt kicks

10 unbroken double unders attempts

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

15 MIN AMRAP

•800m RUN BUY-IN

WITH TIME REMAINING:

•15 WALLBALLS (20/14)

•12/9 CAL ROW

•10 SIT-UPS

September 19, 2022

Power CrossFit – CrossFit

Warm up (No Measure)

-1000m ROW, 800m Jog, or 4 minute slow Bike.

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 15 minutes:

10 Plate to oh (35/25#)

20 Pushups

30 Air squats

STRENGTH

Back Squat

Wednesday, September 14, 2022

Power CrossFit – CrossFit

Warm up (No Measure)

-1000m ROW, 800m Jog, or 4 minute slow Bike.

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.

WORKOUT OF THE DAY

Metcon (Time)

4 Rounds for time:

– 400 meter Run


– 15 Medball Cleans (20/14#)


– 20 Kettlebell Swings (1.5/1pd)

Strength (Weight)

10-8-6-4-2 reps:


-Bench Press

-Deadlift

Use 2 bars and alternate between the two lifts. Start with 50% 1RM for each and increase weight after each round to finish as heavy as possible.

Bench Press

– 5 reps @60% of 1RM


– 5 reps @70% of 1RM


– 5 reps @80% of 1RM

– ME at 69%

Tuesday, September 13, 2022

Power CrossFit – CrossFit

WARM UP (No Measure)

500 meter light row

Shoulder ROM with broomstick

20 good mornings w/ broomstick

10 second hold squat position with elbows driving knees OUT

10 meter lunge deep w/ right leg and touch opposite elbow to the ground

10 meter lunge deep w/ left leg and touch opposite elbow to the ground

forearm stretches

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

4 Rounds:

1 minute Thrusters

REST 1 MINUTE

2 minute Calorie Row

REST 1 MINUTE

CORE WORK

4 Rounds:

20 sec T2R

10 sec REST

20 sec Flutter kicks

10 sec REST

Monday, September 12, 2022

Power CrossFit – CrossFit

Warm up (No Measure)

-1000m ROW, 800m Jog, or 4 minute slow Bike.

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.

WORKOUT OF THE DAY

Metcon (Time)

For Time:

200 meter Farmers carry

20 DB Clean-and-Jerks

20 Alt DB Snatch

200 meter Farmers carry

10 DB Clean-and-Jerks

10 Alt DB Snatches

200 meter Farmers carry

5 DB Clean-and-Jerks

5 DB Snatches

(45/25#)