7/19/19

Power CrossFit – CrossFit

Warm-up

warm up (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

Metcon

Metcon (Time)

5 RFT:

400 m Run

50 Double Unders

15 Wall Balls (20/14)

Advertisements

7/18/19

Power CrossFit – CrossFit

Warm-up

Warm up (No Measure)

Jog 400 meters

Crossover activation

2 ROUNDS NOT FOR TIME:

10 Shoulder ROM

10 Air squats

10 Butt kicks

10 lunges let opposite elbow touch the ground

10 Push Press or Jerks w/ empty bar

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

Metcon

Metcon (Time)

15-10-5

Clean & Jerk

Back Squat

Toes to Bar

RX+ (135/95)

RX (95/65)

7/17/19

Power CrossFit – CrossFit

Warm-up

Warm up (No Measure)

Jog 400 meters

Crossover activation

2 ROUNDS NOT FOR TIME:

10 Shoulder ROM

10 Air squats

10 Butt kicks

10 lunges let opposite elbow touch the ground

10 Push Press or Jerks w/ empty bar

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

Metcon

Metcon (Time)

21-15-9

Power Snatch*

Handstand Push-ups

*Round of 21: 95/65#

*Round of 15: 115/75#

*Round of 9: 135/85#

Strength

Clean and Jerk

3 sets of 3 (build up to 80%)

Front Squat

3 sets of 3 (build up to 80%)

7/16/19

Power CrossFit – CrossFit

Warm-up

Warm up (No Measure)

Row 400 meters

50 double unders

2 Rounds NOT FOR TIME:

10 push press with an empty bar

10 sit ups

10 air squats

10 good mornings with a broomstick

Metcon

Fat Amy (Time)

For Time:

50 Air Squats

10 Burpees

40 Sit-ups

10 Burpees

30 Alt Lunges

10 Burpees

20 KBS (1.5/1 pood)

10 Burpees

10 Meter Bear Crawl

10 Burpees

20 KBS (1.5/1 pood)

10 Burpees

30 Alt Lunges

10 Burpees

40 Sit-ups

10 Burpees

50 Air Squats

Monday, July 15 2019

Power CrossFit – CrossFit

Warm-up

warm up (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

Metcon

Metcon (Time)

8 Rounds for Time:

8 Push-ups

8 GHD Sit-ups

8 Air Squats

8 Pull-ups

8 Deadlifts (95/65)

8 Hang Power Cleans (95/65)

8 Shoulder to Overhead (96/65)

8 Calorie Row

Thursday

Power CrossFit – CrossFit

Take 10-15 Minutes and show your body some love (No Measure)

Shoulder ROM

Quad smash

Roller calf smash

Calf stretch

Banded hamstring stretch

Banded wall squat

Couch stretch

Caterpillar

FOAM ROLL

WORKOUT OF THE DAY

Metcon (Time)

For time:

• 50 Double Unders

• 5 Box Jumps

• 5 KB Swings

• 50 Double Unders

• 10 Box Jumps

• 10 KB Swings

• 50 Double Unders

• 15 Box Jumps

• 15 KB Swings

• 50 Double Unders

• 20 Box Jumps

• 20 KB Swings

• 50 Double Unders
Scale appropriately:

But don’t sandbag.