07/09/2020

Power CrossFit – CrossFit

Warm-up

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

Metcon

Metcon (AMRAP – Reps)

OTM 20 mins (5 SETS OF EACH):

Minute 1: Row for Cals

Minute 2: Burpees

Minute 3: Air Squats

Minute 4: Hollow Body hold tuck ups

07/08/2020

Power CrossFit – CrossFit

WARM-UP

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

Metcon

Metcon (Time)

For time:

10 thrusters (135/95)

50 double unders

8 thrusters (135/95)

40 double unders

6 thrusters (135/95)

30 double unders

4 thrusters (135/95)

20 double unders

2 thrusters (135/95)

10 double unders

07/07/2020

Power CrossFit – CrossFit

Warm-up

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 Box Step overs (35/20#)

200 Run

20 Deadliffts (135/95#)

Monday, July 6, 2020

Power CrossFit – CrossFit

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WARM UP (No Measure)

ROW 1000 meter or RUN 800

50 Double unders

Shoulder ROM

Calf stretches

Foam roll hamstrings and quads

Air squats

WORKOUT OF THE DAY

Metcon (Time)

-50 Air Squats

-40 Sit-Ups

-30 Burpees

-20 Renegade Rows (push-up pull-push-up pull=1)(30/20#)

-10 Strict Pull-ups

REST 2 MINUTES

-10 Strict Pull-ups

-20 Renegade Rows

-30 Burpees

-40 Sit-ups

-50 Air Squats

STRENGTH

Back Squat

5 reps at 60%

5 reps at 70%

5 reps at 75%

5 reps at 75%

Friday, July 3, 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

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

8 min AMRAP:

* 2 power snatches

* 2 box jumps

* 4 power snatches

* 4 box jumps

* 6 power snatches

* 6 box jumps

* …and so on, adding 2 reps each round.

Rx-95/65#, (24/20″)

THEN

Metcon (Time)

5 rounds:

15 Assault Bike Calories

20 Ski Erg Calories

Thursday, July 2, 2020

Power CrossFit – CrossFit

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Warm up (No Measure)

-Row 500 meters

-Crossover Activation

-50 Double unders or 2 minutes of regular jump ropes

2 ROUNDS:

-10 Push Press with a light barbell, plate or broomstick

-10 Air Squats

-5 Parallette pass throughs

*Warm up as long as you need to! If you are having any physical concerns or mobility issues then talk to your Coach about pre WOD warming up and post WOD mobility.

WORKOUT OF THE DAY

Metcon (Time)

3 Rounds for Time

30/25 calorie Row

30 Wallballs (30/20#)

THEN

Metcon (AMRAP – Reps)

EMOM alternate for 8 minutes:

10-Push Press

8-Bench Press

(HAP. Note weight)

Tuesday, June 30, 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 (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

5 Deadlifts (115/75 lb)

5 Hang Power Cleans (115/75 lb)

5 Front Squats (115/75 lb)

5 Push Press (115/75 lb)

5 Back Squat (115/75 lb)

SKILL

Chest-To-Bar Pull-ups (3xME)

Wednesday, July 1st, 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)

100 double unders

50 ab mat sit-ups

25 kipping hspus

80 double unders

40 ab mat sit-ups

20 kipping HSPUs

60 double unders

30 ab mat sit ups

15 kipping HSPUs

40 double unders

20 ab mat sit ups

10 kipping HSPUs

20 double unders

10 ab mat sit ups

5 kipping HSPUs

Moonday

Power CrossFit – CrossFit

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 rds for time

20 cal Assault Bike

15 Pushups

10m lunges

STRENGTH

4 sets:

• 7 Front Squats + 13 Back Squats

Weight: 70% of 1RM Front Squat

Friday

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)

20 Minute AMRAP:

Every Minute on the Minute

– 1 Power Clean

– 1 Front Squat

– 1 Push Jerk

– 1 Front Squat

– 1 Split Jerk

Rx+ Complete as an AMRAP