Friday, April 16, 2021

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

Make up a WOD you missed OR do the following. I know everyone has had a tough workout week! Hands hurt, abs hurt, legs hurt, backs hurt, shoulders hurt SO today you can make the workout your own. Run it, row it, ski it, bike it, swim it, bear crawl it, lunge it, farmers carry it, forward roll it, skip it like you on a yellow brick road it if ya want! Happy Friday and I hope you all have a fantastic weekend!

🤟🏼

Metcon (Time)

1600 meters

Rest 3 minutes

1200 meters

Rest 2 minutes

800 meters

Rest 1 minute

400 meters

STRENGTH

FRIDAY – BACK/ARMS

Wide grip strict pull ups 3×10-12

Deadlift 3×3-5

BB Rows 3×10-12

Shrugs 3×10-12

Banded Row finisher

10 row + 10sec hold

9 row + 9sec hold

8 row + 8sec hold

7 row + 7sec hold

6 row + 6sec hold

5 row + 5sec hold

4 row + 4sec hold

3 row + 3sec hold

2 row + 2sec hold

1 row + 1sec hold

Thursday, April 15, 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)

20-18-16-14-12-10-8-6-4-2 for time:

Alt Back Rack Lunges (75/55)

Hang Power Snatches (75/55)

Calorie Row

EXTRA CREDIT

Assault Bike Intervals (20 Work/10 Rest) (Calories)

20 Seconds Work

10 Seconds Rest

16 intervals (8 minutes)

Wednesday, April 14, 2021

Power CrossFit – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

20 MINUTE AMRAP:

60 AB Mat Sit-ups

60 hand release pushups

30 pull-ups

50 AB Mat Sit-ups

50 hand release pushups

25 pull-ups

40 AB Mat sit-ups

40 hand release pushups

20 pull-ups

30 AB Mat sit-ups

30 hand release pushups

15 pull-ups

20 AB Mat Sit-ups

20 hand release pushups

10 pull-ups

RX+:

GHD Sit-ups

Chest-to-Bar

STRENGTH

WEDNESDAY – CHEST/SHOULDERS

Flat DB/BB Bench 4×8-10

Incline DB/BB Bench 4×10-12

Close Grip KB Flat Bench 3×15-20

Superset 4×10 (don’t drop weights)

DB Side Lateral Raise

DB Rear Delt Raise

DB Front Raise

Tuesday, April 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)

*15 minute time cap*

10 Bar Facing Burpees

-5 Bear Complexes

10 Bar Facing Burpees

-4 Bear Complexes

10 Bar Facing Burpees

-3 Bear Complexes

10 Bar Facing Burpees

-2 Bear Complexes

10 Bar Facing Burpees

-1 Bear Complex

In the remaining time, AMRAP of:

Overhead Squats

*1 Bear Complex consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press

Metcon (AMRAP – Reps)

Overhead Squats

Monday, April 12, 2021

Power CrossFit – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WORKOUT OF THE DAY

Metcon (Time)

21-15-9

KB Swings (1.5/1pd)

Wallballs (20/14#)

800 meter RUN

21-15-9

KB Swings (1.5/1pd)

Wallballs (20/14#)

STRENGTH

MONDAY – LEGS

Back Squat 3×8-10

Leg Extensions 4×10-12

(On reverse hyper or with a plate like Jason Khalipa)

Banded Hamstring Curls 4×10-12

Friday, April 9, 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 (Time)

2 ROUNDS:

21 Calorie Row

30 overhead walking lunges

15 Calorie Row

30 overhead walking lunges

9 Calorie Row

30 overhead walking lunges

RX-(35/25#)

STRENGTH

FRIDAY – BACK/ARMS

Wide grip strict pull ups 3×10-12

Deadlift 3×3-5

BB Rows 3×10-12

Shrugs 3×10-12

Banded Row finisher

10 row + 10sec hold

9 row + 9sec hold

8 row + 8sec hold

7 row + 7sec hold

6 row + 6sec hold

5 row + 5sec hold

4 row + 4sec hold

3 row + 3sec hold

2 row + 2sec hold

1 row + 1sec hold

Thursday, April 8, 2021

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)

5 ROUNDS:

-20 Alt DB Hang Clean & Jerk (40/25#)

-10 Box Jumps

-200M Run

-10 T2B

STRENGTH

3 POSITION CLEAN

Take 12 minutes to work on your 3 position clean.

1.) Hi-hang- shoulders even with or slightly behind bar, bar in contact w/ pelvis.

2.) Hang- just above knee.

3.) From the floor.

Wednesday, April 7, 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 (Time)

* For Time

* 800 meter Row

* 10 Ground-to-Overhead

* 50 Dubs

* 600 meter Row

* 10 Ground-to-Overhead

* 40 Dubs

* 400 meter Row

* 10 Ground-to-Overhead

* 30 Dubs

* 200 meter Row

* 10 Ground-to-Overhead

* 20 Dubs

RxPlus-(45/35# plate)(Dubs)

RX-(35/25# plate)(singles x 3)

STRENGTH

WEDNESDAY – CHEST/SHOULDERS

Flat DB/BB Bench 4×8-10

Incline DB/BB Bench 4×10-12

Close Grip KB Flat Bench 3×15-20

Superset 4×10 (don’t drop weights)

DB Side Lateral Raise

DB Rear Delt Raise

DB Front Raise

Tuesday, April 6, 2021

Power CrossFit – CrossFit

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WARM-UP

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)

10 ROUNDS:

-3 Power Snatches (95/65#)

-3 Burpees over bar

-3 Front Squats from the rack (95/65#)

-3 Burpees over bar

SKILL

Turkish Get Up

Not for time. Work on technique.

Monday, April 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 (AMRAP – Rounds and Reps)

ANRAP IN 12 minutes

RX PLUS:

-10 Box Jumps (24/20″)

-15 Ring or Matador Dips

-20 Wallballs (20/14#)

RX:

ANRAP IN 12 minutes

-10 Box Jumps or stepups

-15 Box Dips

-20 Wallballs (20/14″)

REST 3 MINUTES THEN

Metcon (Weight)

5 minutes to establish a MAX Deadlift

STRENGTH

MONDAY – LEGS

-Back Squat 3×8-10

-Leg Extensions 4×10-12

(On reverse hyper or with a plate like Jason Khalipa)

-Banded Hamstring Curls 4×10-12