Friday, March 5, 2021

Power CrossFit – CrossFit

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Mobility (No Measure)

Banded knee side walks 10 meters

T- spine smash overhead extension 1 minute

Roll out lats 1 minute each side

Quad smash

Roller calf smash

Toe hold roller calf smash

Stretch hamstrings by lunging rt/left opposite elbow to ground 10 meters

Banded wall squat 1 minute

Couch stretch 1 minute

WORKOUT OF THE DAY

Metcon (Time)

6 ROUNDS:

-45 Double-Unders

-30 Air Squats

-15/12 Calorie Row

STRENGTH

Front Squat

Week 9 of 12:

• 4 sets of 5 reps at 65% of 1RM

Back Squat

• 5 reps at 65% of 1RM

• 3 sets of 5 reps at 75% of 1RM

Thursday, March 4, 2021

Power CrossFit – CrossFit

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WARM UP (No Measure)

Shoulders ROM x 20

Box shoulder stretch 20 seconds x 2

CROSSOVER activation

Samson stretch 10 meters x 2

Caterpillar 10 meters x 2

3 ROUNDS NOT FOR TIME:

10 x Knees to chest

10 x back ext or good mornings

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:


• 2 Box Jumps (24/20″)

• 2 Russian Kettlebell Swings (1.5/1pd)

• 2 HR Push-ups 
• 4 Box Jumps

• 4 Russian Kettlebell Swings

• 4 HR Push-ups 
• 6 Box Jumps

• 6 Russian Kettlebell Swings

• 6 HR Push-ups

… continue pattern until time is up

STRENGTH

Clean and Jerk

• 3 reps at 75% of 1RM

• 2 reps at 85% of 1RM

• 1 rep at 95% of 1RM

• 1 rep at 98% of 1RM

Clean Pull

• 5 reps at 95% of 1RM Clean

• 5 reps at 100% of 1RM Clean

Tuesday, March 2, 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

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)

21-15-9

-Hang Power Clean (95/65#)

-Overhead Squats (95/65#)

-Burpee over the bar

STRENGTH

Snatch

Week 9 of 12: Hatch

• 3 reps at 75% of 1RM

• 2 reps at 85% of 1RM

• 1 rep at 95% of 1RM

• 1 rep at 98% of 1RM

Snatch Pull

• 5 reps at 95% of 1RM Snatch

• 5 reps at 100% of 1RM Snatch

Monday, March 1, 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)

100 Wallballs (20/14#)(10/9’)

*Every time you break run 400 meters

Back Squat

Week 9 of 12: Hatch

• 5 reps at 60% of 1RM

• 3 reps at 70% of 1RM

• 2 reps at 80% of 1RM

• 2 reps at 90% of 1RM

• 1 rep at 95% of 1RM

Front Squat

• 5 reps at 65% of 1RM

• 4 reps at 75% of 1RM

• 4 reps at 80% of 1RM

• 4 reps at 85% of 1RM

Friday, February 26, 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 (Weight)

EMOM x 25 minutes:

(complete the complex – AHAP with good form).

-1 power clean

-1 hang power clean

-6 Alt Pistols

RX Plus-Pistols

RX-Elevated Single Leg Squat

Scaled-Knee Tap Squat

STRENGTH

Make up a strength that was programmed this week if you missed it.

Thursday, February 25, 2021

Power CrossFit – CrossFit

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Mobility (No Measure)

Banded knee side walks 10 meters

T- spine smash overhead extension 1 minute

Roll out lats 1 minute each side

Quad smash

Roller calf smash

Toe hold roller calf smash

Stretch hamstrings by lunging rt/left opposite elbow to ground 10 meters

Banded wall squat 1 minute

Couch stretch 1 minute

WARM UP (No Measure)

Row 1,000 meters

50 double unders

Crossover activation

Shoulder ROM

Samson stretch

Caterpillar

calf stretches

wrist mobility

Foam roll

20 x’s

air squat

sit ups

back ext

WORKOUT OF THE DAY

Metcon (Time)

6 rounds for time:


– 5 Devil Press (40/25#)

– 50 Double Unders

*Each time you break double unders do 3 mountain climbers.

STRENGTH

Front Squat

Week 8 of 12: Hatch

• 4 sets of 5 reps at 60% of 1RM

Back Squat

• 2 sets of 5 reps at 65% of 1RM

• 3 sets of 5 reps at 70% of 1RM

Tuesday, February 23, 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 – Rounds and Reps)

4 min AMRAP:


• 8 Toes to Bar

• 8 Deadlifts (115/85#)

• 8 Alt DB Snatch (25/20#)

2 min Rest

4 min AMRAP:

• 6 Toes to Bar

• 6 Deadlifts (155/115#)

• 6 Alt DB Snatch (30/25#)

2 min Rest

4 min AMRAP:
• 4 Toes to Bar

• 4 Deadlifts (185/155#)

• 4 Alt DB Snatch (40/30#)

STRENGTH

Snatch

• 3 reps at 75% of 1RM

• 2 reps at 85% of 1RM

• 1 rep at 90% of 1RM

• 1 rep at 95% of 1RM

Snatch grip behind the neck push press + overhead squats

• 1 set at 80% of 1RM Snatch

• 1 set at 90% of 1RM Snatch

• 1 set at 100% of 1RM Snatch

Wednesday, February 24, 2021

Power CrossFit – CrossFit

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 (Time)

21-15-9-6-3

Calorie ROW

Medicine Ball Cleans (20/14#)

Wall Balls (20/14#)

GHD Sit-ups

*400 meter RUN btw each set of reps (4 runs)

STRENGTH

Clean and Jerk

Week 8 of 12

• 3 reps at 75% of 1RM

• 2 reps at 85% of 1RM

• 1 rep at 90% of 1RM

• 1 rep at 95% of 1RM

Monday, February 22, 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)

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

-Bear Complex

-Burpees

*BEAR COMPLEX*

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

RX PLUS-(95/65#)

RX-(65/35#)

STRENGTH

Back Squat

Week 8 of 12:

• 5 reps at 65% of 1RM

• 5 reps at 70% of 1RM

• 5 reps at 75% of 1RM

• 5 reps at 80% of 1RM

Front Squat

• 5 reps at 60% of 1RM

• 3 set of 5 reps at 65% of 1RM