Wednesday, August 21, 2019

Power CrossFit – CrossFit

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Warm up (No Measure)

Row 1,000 meters

50 Double unders

WORKOUT OF THE DAY

Metcon (Time)

21-15-9

Assault Bike Calories

T2B

Back Extensions

Ski Erg Calories

STRENGTH

Front Squat

1×3 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 75%

2×1 @ 80%

1xME @ 70%

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Tuesday, August 20, 2019

Power CrossFit – CrossFit

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WARM-UP

Row 500 meters

Crossover activation

Samson stretch x 20 meters

Caterpillar x 20 meters

Calf stretches

-on a box with heel hanging off box. 10 seconds each side.

-toe up heel down pull body towards the rig. 10 seconds each side.

-banded calf stretches. Lay on your back and use band around forefoot to stretch calves.

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: *Squat if you need to.

-400 m Run

-20 Hang Power Snatch

Rx Plus(95/65#) Rx(75/35#)

-400 m Run

-15 Hang Power Snatch

Rx Plus (115/75#) Rx(85/45#)

-400 m Run

-10 Hang Power Snatch

Rx Plus (135/85#) Rx(95/55#)

-400 m Run

-5 Hang Power Snatch

Rx Plus (155/95#) Rx(115/65#)

SKILL

DIPS (5×5)

Scale appropriately:

box dips

bands on matador

body weight on matador

rings

weighted matador

weighted rings

Monday, August 19, 2019

Power CrossFit – CrossFit

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WARM UP (No Measure)

500 m slow row

calf stretches

50 Double unders (all attempts count)

foam roll t-spine

10 x’s

Ring rows

Jumping pull-ups

Hollow rockers

Superman’s

WORKOUT OF THE DAY

Metcon (Time)

10 Rounds For Time:

1-2-3-4-5-6-7-8-9-10

Clean-and-Jerks (75/55#)

1 Round of “Cindy” after each set of C&J.

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

*Scale to keep a 30 minute time cap.

STRENGTH

Back Squat (5×5)

5 reps @ 60%

5 reps @ 70%

5 reps @ 75%

5 reps @ 75%

Thursday, August 15, 2019

Power CrossFit – CrossFit

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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

WORKOUT OF THE DAY

Metcon (Time)

For time:

10-20-30-40-50 Goblet Squats

50-40-30-20-10 Kettlebell Swings

RX PLUS:(1.5/1pd)

RX:(16/12kg)

STRENGTH

Bench Press

3×5 – Empty Bar

2×5 – 30%

3×5 – 45%

1xME -65%

Wednesday, August 14, 2019

Power CrossFit – CrossFit

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Warm-Up (No Measure)

500 meter slow row

2 ROUNDS:

-Samson Stretch 10 meters

-Caterpillar 10 meters

-Sit on the floor with your legs straight out in front of you. Lean forward and grab the arches of your feet for 10 seconds

-Downward dog for 10 seconds

-SHOULDER ROM

-Muscle snatch w/a broom stick or an empty bar x 5

WORKOUT OF THE DAY

Metcon (Time)

5 ROUNDS:

50 Double Unders

20 Dumbbell Power Cleans (50/35#)

Scaled:

5 ROUNDS:

150 regular jump ropes

20 DB Power Cleans (35/20#)

STRENGTH

3 Position Power Clean

1.) From the floor

2.) Hang- just above the knee

3.) Hi hang or Power position- shoulders even with or slightly behind the bar, bar in contact w/ pelvis
5 x 1

Start light and work up to a heavier weight but not max.

Tuesday, August 13, 2019

Power CrossFit – CrossFit

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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

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 18 minutes:

15 Box Jumps (24/20″)

20 meter Bear Crawl

15 Push Presses (95/65#)

20 Deadlifts (95/65#)

STRENGTH

SNATCH WARM-UP (No Measure)

10 SECOND HOLD FOR EACH OF THE FOLLOWING MOVEMENTS: Use a light weight. Anything from a broom stick to an empty bar.

1.) Squatting Stretch- Snatch grip the bar. Tuck the bar into hip pockets and squat below parallel. Arms will be in a scarecrow position. Tall upright chest position.

2.) Overhead Receiving Position- Stand up with bar still holding snatch grip.

3.) Muscle snatch and overhead squat x 3 and hold.

Power Snatch (6 x 2)

6 sets of 2 reps, start with light warmup reps and work up to as heavy as possible