Friday, September, 25, 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
DO THE WARM-UP!!!!

WORKOUT OF THE DAY

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
(75/55#)

REST AS LONG AS YOU NEED TO

THEN

Metcon (No Measure)

Legs/Shoulders

-Back Squats 6 x 6-8

-Landmine Hack Squats 6 x 10-12

-Landmine Lunges 6 x 10-12

-Seated Military Press 6 x 6-8

-Dumbbell Lateral Raise 6 x 10-12

-Plate Front Raise 6 x 10-12

-Landmine press 6 x 10-12 each arm
Look… we aren’t doing this for time or weight. WE JUST DOING IT TO GET STRONGER, GET HEALTHIER AND LOOK GOOD! Just do it my people!!! It’s Friday! Let’s get it!!!🤘🏼

Thursday, September, 24, 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)

-50 Wallballs (20/14#)

-40 KBSwings

-30 GHD Sit-ups

-20 KB Complex (SWITCH ARMS EVERY 5 REPS)

-800 meter Run

-10 Power Cleans

**KETTLEBELL COMPLEX

-1 HANG CLEAN + 1 REVERSE LUNGE (same side as KB) + 1 THRUSTER=1

RX-(16/10kg KB)(95/65# PC)

RX PLUS-(1.5/1 pood)(135/95#)

STRENGTH

Metcon (No Measure)

Chest/Triceps

-Incline Barbell Bench Press (6×6-8 reps)

-Flat DB Bench Press

-Decline DB Bench Flus (6×10-12 reps)

-Plate Press-outs(6×10-12 reps)

-Close Grip DB Press

Dips (6×10-12 reps)

Wednesday, September 23, 2020

Power CrossFit – CrossFit

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WARM UP (No Measure)

1,000 meter row

50 Double Unders

WORKOUT OF THE DAY

Metcon (Time)

21-15-9

*Assault Bike Calories

*Pistols

REST 5 MINUTES THEN:

Metcon (AMRAP – Reps)

EMOM for 4 ROUNDS:

-3 Deadlifts HAP

-Ring Rows

-Rt DB Row (50/35#)

-Left DB Row (50/35#)

-Strict Pull-Ups

STRENGTH

Metcon (No Measure)

4 ROUNDS NOT FOR TIME:

Straight barbell curls (45/22#)

-7bottom half

-7 top half

-7 full ROM

25 m Gun Walk (45/25#)

Tuesday, September 22, 2020

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)

* 30 Overhead Squats (95/65#)

* 10 Box Jumps (24/20″)

* 20 Overhead Squats

* 20 Box Jumps

* 10 Overhead Squats

* 30 Box Jumps

CORE WORK

Metcon (No Measure)

2 ROUNDS OF:

25 V-UPS

25 Weighted Sit-ups

25 Flutter Kicks

25 Russian Twist

Monday, September 21, 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)

For Total Rounds/Reps:

Minutes 0-2 (amrap)

300/275 m Row

Minutes 2-5 (amrap)

300/275 m Row

8 Clean & Jerks (115/75#)

Minutes 5-9 (amrap)

300/275 m Row

8 Clean & Jerks (115/75#)

10 Devil’s Presses (35/20#)

Minutes 9-14 (amrap)

300/275 m Row

8 Clean & Jerks (115/75#)

10 Devil’s Presses (35/20#)

12 Toes to Bar

Minutes 14-20 (amrap)

300/275 m Row

8 Clean & Jerks (115/75#)

10 Devil’s Presses (35/20#)

12 Toes to Bar

20 Calorie Bike

***Score is total rounds/reps completed for each amrap.

Strength

Back Squat (3 sets of 5, work up to 75%)

Friday, September 18, 2020

Power CrossFit – CrossFit

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Warm up (No Measure)

Jog 800m or Slow Row 1,000m

MOBILITY:

T-spine smash (foam roller)

Quad smash (foam roller)

Banded hamstring stretch

CROSSOVER activation

Forearm stretches

20 x’s

Shoulder ROM

OH squats w/ broom

push press w/ empty bar

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

-30 double unders

-10 back squats (135/95#)

-5 burpee over bar

-10 deadlifts (135/95#)

(Barbell movement’s must start from the ground)

Rx+ (155/115#) If you feeling froggy

Thursday, September 17, 2020

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 (AMRAP – Reps)

TABATA (20 SECONDS OF WORK/10 SECONDS REST) 1 MIN REST BTW MOVEMENTS:

8 RDS-HAND RELEASE PUSH UPS

Rest

8 RDS-ABMAT SITUP (PLANK DURING BREAK)

Rest

8 RDS-RUSSIAN KBS (1.5/1 pood)

Rest

8 RDS-ASSAULT BIKE FOR CALS

Rest

8 RDS-CLUSTERS (65/45#)

09/16/2020

Power CrossFit – CrossFit

Warm-up

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

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

10 DB Hang Power Cleans (50/35#)

15 Box Jumps (24/20″)

30 m Farmer’s Carry (50/35#)

STRENGTH/SKILL

Metcon (No Measure)

12 min Goal Oriented Activity Time Examples:

Double Unders

Handstands

Muscle Ups

Extra Mobility

Monday, September 14, 2020

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)

3 Rounds for time of:

5 Inverted Burpees

10 meter Bear Crawl

15 GHD Sit-ups

20 Back Extensions

400 meter Run

STRENGTH

Front and Back Squats

5×4+8 @ 75% of 1 RM
5 sets:

• 4 Front Squats + 8 Back Squats

Weight: 75% of 1RM Front Squat