Friday, June 11, 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)

12 Min AMRAP:

6 Pull ups

9 Burpees

12 Front Squats (115/75#)

—At minute 6 run 400 M then continue where you left off-

Wednesday, June 9, 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:

-15 DL @50% of 1RM

-15 Calorie Row

-15 STOH @60% of DL weight

-15 Back Extensions

STRENGTH

Deadlift

Take up to 10 minutes to find 1RM

Tuesday, June, 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)

Annie on the Row (Time)

50 situps

50 double unders

400 m Row

40 situps

40 double unders

400 m Row

30 situps

30 double unders

400 m Row

20 situps

20 double unders

400 m Row

10 situps

10 double und

STRENGTH

Back Squat

Week 1 of 12: Hatch


Back Squat

-10 reps at 50% of 1RM

-8 reps at 55% of 1RM

-8 reps at 60% of 1RM

-8 reps at 65% of 1RM

Front Squat

-5 reps at 50% of 1RM

-5 reps at 55% of 1RM

-2 sets: 5 reps at 60% of 1RM

Monday, June 7, 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 (Time)

-15 CLUSTERS (95/65)

-10 BAR OVER BURPEES

-12 CLUSTERS

-10 BAR OVER BURPEES

-9 CLUSTERS

-10 BAR OVER BURPEES

-6 CLUSTERS

-10 BAR OVER BURPEES

-3 CLUSTERS

-10 BAR OVER BURPEES

STRENGTH

EVERY 75 SECONDS X 9

Intervals 1-3

0-1 minute

•1 CLEAN GRIP DEADLIFT

•1 CLEAN GRIP PULL (NO ELBOW BEND)

•1 MUSCLE CLEAN

1-2 minute

•1 CLEAN GRIP DEADLIFT

•1 CLEAN GRIP PULL (NO ELBOW BEND)

•1 MUSCLE CLEAN

2-3 minute

Intervals 4-6

•1 CLEAN GRIP PULL (NO ELBOW BEND)

•1 MUSCLE CLEAN

•1 POWER CLEAN

Intervals 7-9

•3 POWER CLEAN

Friday, June 4, 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 (Time)

3 ROUNDS:

-20 Barbell Floor Press (95/65#)

-200 meter Run

-15-SDHP (95/65#)

-10- Renegade Row (30/20#)

STRENGTH

Metcon (Weight)

EMOM x 10:

ODD-5 Bench Press

Even-7-10 Ring Dips

Thursday, June 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 (Time)

21-15-9

-GHDs

-STOH (135/95#)

-Assault Bike

-Deadlift (185/125#)

SKILL

Handstand Walk

For max distance

Wednesday, June 2, 2021

Power CrossFit – CrossFit

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WARM UP (No Measure)

-Row 500 meters

-50 double under attempts or 100 DUBs (Don’t be that guy. Learn the double unders.)

-CROSSOVER ACTIVATION

-Samson stretch 20 meters

-Hip flexor openers

*Do 5 or more reps of each movement workin up to desired weight.

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

5 Rounds:

1:00 – Wallballs (20/14#) Take your form seriously. You are only cheating yourself with bad reps.

1:00 – Power Snatch (75/55#)

1:00 – Max Calorie Row

1:00 – Rest

STRENGTH

Bench Press

3×5 – Empty Bar

2×5 – 30%

3×5 – 45%

1xME -65%

Strict Pull-Ups

Tuesday, June 1, 2021

Power CrossFit – CrossFit

View Public Whiteboard

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)

AMRAP IN 18 minutes:

15 Russian KB Swings (1.5/1pd)

15 Abmat Sit Ups

15 Box Jumps (24/20″)

STRENGTH

Metcon (Weight)

EMOM x 10 Minutes:

3 Power Cleans

*Build Each Minute

Friday, May 28, 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 (AMRAP – Rounds and Reps)

AMRAP IN 18 minutes

6 Handstand Push-Ups

9 Deadlifts (135/95#)

12 Box Jumps (24/20″)

15 Assault Bike Calories

SKILL

Muscle Up Progression

Take some time to work on your muscle ups!

Step #1: General strength to do a Muscle-Up

1 – 10 Strict Pull Ups

2 – 10 Matador Dips

3 – L-Sit x 15 seconds

Step #2: Develop the specific strength/skills inherent to the Muscle Up.

1 – False Grip Hang x 20 seconds

2 – 5 Ring Pull Ups to the chest

3 – 5 Ring dips, deep to the armpits – with a 1 second pause

Step #3: Kip Development

1 – 30 second Hollow Holds

– Feet together with toes pointed and full extension

– Arms overhead with lats activated and shoulders off the ground

– Tight core and butt squeezed creating no space between low back and floor

2- 30 second Superman Holds

– Feet together with toes pointed and full extension

– Arms overhead and hands reaching back as far as possible

– Butt squeezed with only our stomach touching the ground

3 – 15-20 Kipping Pull ups

Step #4: Practice the Muscle Up

Thursday, May 27, 2021

Power CrossFit – CrossFit

WARM UP (No Measure)

ROW 500 meters

Calf and Achilles tendon stretches

Shoulder ROM

Knees to chest x 20

Push press w/ an empty bar x 20

20 meters of:

Samson stretch

Caterpillar

Duck walk

WORKOUT OF THE DAY

Metcon (Distance)

32 Minute Max Meters Row

@ Min 4 Complete 100 Dubs or 300 singles

@ Min 8 Complete 50 Air Squats

@ Min 12 Complete 50 Abmat Sit-Ups

@ Min 16 Complete 20 Burpees

@ Min 20 Complete 400 M Run

@ Min 24 Complete 40 KBS

@ Min 28 Complete 20 DB PP