Thursday, December 3, 2020

Power CrossFit – CrossFit

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Mobility (No Measure)

Banded knee side walks 10 meters

T- spine smash overhead extension 1 minute

Roll out lats 1 minute each side

Quad smash

Roller calf smash

Toe hold roller calf smash

Stretch hamstrings by lunging rt/left opposite elbow to ground 10 meters

Banded wall squat 1 minute

Couch stretch 1 minute

WORKOUT OF THE DAY

Metcon (Time)

2 ROUNDS:

30 Calorie Row

40 Plate OH walking lunges (45/25#)

50 Push Ups

60 Double unders

Wednesday, December 2, 2020

Power CrossFit – CrossFit

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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 (Time)

4 ROUNDS:

400 meter Run

25 Medball Sit-ups (20/14#)

25 Back Exts

STRENGTH

If you are interested in a strength program talk to Todd or Tera.

Tuesday, December 1, 2020

Power CrossFit – CrossFit

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Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

WORKOUT OF THE DAY

Metcon (Time)

FOR TIME:

3 ROUNDS:

8 Hang Squat Snatch

8 Back Squats

16 Bar Jump Overs

REST 2 MINUTES

4 ROUNDS:

6 Hang Squat Snatch

6 Back Squats

12 Bar Jump Overs

REST 2 MINUTES

5 ROUNDS:

4 Hang Squat Snatch

4 Back Squats

8 Bar Jump Overs

RX-(95/65#)

Tuesday, November 24, 2020

Power CrossFit – CrossFit

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WARM UP (No Measure)

Slow jog for 2 minutes:

2 ROUNDS NOT FOR TIME:

10 push press w/ a light object

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

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

-50/40 Cal Row

-40 Box Jump Overs (24/20″)

-30 Power Cleans

-20 Alt Reverse Lunges

RX Plus-(115/75#)

RX-(85/55#)(Box Step overs)

GOAT WORK

Monday, November 23, 2020

Power CrossFit – CrossFit

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WARM-UP

Row 800 meters

Shoulder ROM

Calf Stretches

10 x air squats

10 x push press w/ empty bar

10 x front squats w/ empty bar

10 x Ring rows

WORKOUT OF THE DAY

Metcon (Time)

FOR TIME:

• 21 THRUSTERS (95/65#)

• 200 M RUN

• 21 PULL-UPS

• 15 THRUSTERS (95/65#)

• 200 M RUN

• 15 PULL-UPS

• 9 THRUSTERS (95/65#)

• 200 M RUN

• 9 PULL-UPS

STRENGTH

If you are interested in our strength program contact Tera.

Friday, November 20, 2020

Power CrossFit – CrossFit

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WARM-UP

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

If y’all wanna we can do a bridge run. 😉

Metcon (Time)

4 ROUNDS:

200 meter sprint

10 Burpees

15 KB Swings

20 Walking Lunges

1 minute rest after each round

STRENGTH

See your coach to get your spreadsheet.

Thursday, November 19, 2020

Power CrossFit – CrossFit

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WARM-UP

Samson stretch x 20 meters

Caterpillar x 20 meters

Good mornings x 20 w/ light bar

Air Squats x 20

Push Press x 20 w/ empty bar

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

AMRAP in 20 minutes:

-10 Dual Kettlebell Deadlifts (1pd/10kg)

-40 meter Dual Kettlebell Farmer’s Carry

-10 Dual Kettlebell Thrusters

-40 meter Dual Kettlebell Farmer’s Carry

RX-Orange/Blue KB

**DO NOT DROP THE KBS ON THE CEMENT!**

SKILL

Handstand work

4 rounds not for time: slow and controlled

ADV-

30 second shoulder taps

30 second straight arm hip taps

1:00 rest

INT-

30 second handstand holds

30 second handstand strict push ups with no more than 2 mats.

1:00 rest

BEG-

30 second shoulder taps with knees on a box

30 second handstand holds with knees on the box

STRENGTH

If you are doing the strength program put that in Wodify! You guys are working hard! If you are interested in our strength program then contact me.

Wednesday, November 18, 2020

Power CrossFit – CrossFit

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WARM-UP

Samson stretch x 20 meters

Toe kicks x 20 meters

Alt Glute bridge knee raises x 20

Shoulder ROM with broom x 20

OH squat with broom x 10

Push-ups x 20

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

TABATA: 20 secs on/10 secs rest

(8 Rounds for each exercise)

-Bike Calories

-Box step overs (24/20″)

-Overhead Squats (45/35#)

-Burpees w/ a plate (15/10#)