Thursday, May 13, 2021

Power CrossFit – CrossFit

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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)

5 Rounds:

-15 DL @50% of 1RM

-15 Calorie Row

-15 STOH @60% of DL weight

-15 Back Extensions

STRENGTH

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

Metcon (Weight)

10 min E2MOM:

• 5-4-3-2-1 Snatch

From 0:00-2:00 complete 5 Snatch (power or squat). Increase weight. From 2:00-4:00 complete 4 Snatch (power or squat). Increase weight and continue pattern.

Wednesday, May 12, 2021

Power CrossFit – CrossFit

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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)

21-15-9

-Alt Dumbbell snatches (50/35#)

-Wall balls (20/14#)

-Toes to Bar

-Push-ups

Then a Cashout

500 meter Row

STRENGTH

Back Squat

-2 sets of 5 reps at 80%

Shoulder Press

-3 sets of 5 reps at 90%

Pull-ups

 -3 sets of 5 reps

Monday, April 10, 2021

Power CrossFit – CrossFit

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Warm up (No Measure)

Row 1000 meters or Jog 800 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

WORKOUT OF THE DAY

Metcon (Time)

-21 Calorie Row

-21 Thrusters

-21 Pull-ups

-15 Calorie Row

-15 Thrusters

-15 Pull-ups

-9 Calorie Row

-9 Thrusters

-9 Pull-ups

Rx-(95/65#)

STRENGTH

Back Squat

Strength (Texas Method 2.1)

– 5 sets of 5 reps at 90% of Fri 1.3

Bench Press

-5 sets of 5 reps at 90% of Wed 1.2

Deadlift

-1 set of 5 reps at 90% of Mon 1.1

Friday, May 7, 2021

Power CrossFit – CrossFit

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WARM UP (No Measure)

500m Row…easy


5 minutes foam roll


8 minutes dynamic stretching

-lunge twist (10m)

-side shuffle (10m)

-front leg swings

-side leg swings

-hug into chest expansion

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 (as many rounds possible in 12 minutes)


-10 Slam Balls (30/20#)


-20 Air Squats 


-10 Good mornings (45/35#)


-20m Farmer’s Carry

Back Squat

-Test for new 5RM

Shoulder Press

-Test for new 5RM

Power Clean

5 sets of 3 reps

Thursday, May 6, 2021

Power CrossFit – CrossFit

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WARM UP (No Measure)

Samson stretch

Caterpillar

20x’s

push-ups

sit-ups

Leg swings forward and back

Leg swings side to side

Lateral lunges

Lunge and twist right then left 20 meters

Calf stretches

Butt kicks

WORKOUT OF THE DAY

Metcon (Time)

4 rounds for time:

-15 GHD sit-ups

-10 Renegade Rows (30/20#)(push-up pull right push-up pull left = 1)

-400m Run

STRENGTH

Back Squat

Strength (Texas Method 1.2)


-2 sets of 5 reps at 80% of Mon 1.1

Bench Press

-3 sets of 5 reps at 90% of 5RM

Pull-ups

Strict pull-ups

-3 sets of 5 reps

Back Extensions

-5 sets of 10 reps

Wednesday, May 5, 2021

Power CrossFit – CrossFit

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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)

Workout:

50/40 Calorie Row

5 Rounds:

5 Power Cleans

5 Burpee Box Get Overs

-into-

40/32 Calorie Row

4 Rounds:

4 Power Cleans

4 Burpee Box Get Overs

-into-

30/24 Calorie Row

3 Rounds:

3 Power Cleans

3 Burpee Box Get Overs

* Use Hands for BBGO *

RX- 135/95

Tuesday, May 4, 2021

Power CrossFit – CrossFit

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WARM UP (No Measure)

Slow jog for 5 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)

AMRAP IN 15 minutes:

(all from the ground)

-5 Deadlifts

-5 Front Squats

-5 Shoulder to Overhead

RX plus- 115/85#

RX- 95/65#

SKILL

Handstands

ADV- 40 meter handstand walk. 5 burpees every time you fall.

INT- 3 x 1 minute handstand hold. 5 burpees every time you fall.

BEG- Practice handstand holds

Monday, May 3, 2021

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 – Reps)

Every minute, on the minute, for 24 minutes (5 sets of each)

Minute 1 – Row for Calories

Minute 2 – Kettlebell Swings (1.5/1)

Minute 3 – OH Squats (75/55#)

Minute 4 – Chest-to-Bar Pull-Ups

Rest 1 MINUTE

STRENGTH

Back Squat (• 5 sets of 5 reps at 90% of 5RM)

Shoulder Press (• 5 sets of 5 reps at 90% of 5RM)

Deadlift (• 1 set of 5 reps at 90% of 5RM)

Friday, April 30, 2021

Power CrossFit – CrossFit

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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:

-25 KB swings (1.5/1pd)

-12 KB goblet squats (1.5/1pd)

-250m row

**REST 1 minute between rounds

STRENGTH

Bench/Rows (Weight)

Every 90 sec for 12 min:

-3 Bench Press

-3 Pendlay Rows

Perform 3 reps of each movement in 90 seconds, for 8 rounds. Start light then work up to as heavy as possible.