Thursday, February 20, 2020

Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

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

1000m Row (Time)

Max Effort 1000m Row

REST 5 MINUTES THEN:

Metcon (Time)

4 Rounds for Time

15 Handstand Push-Ups

15 Deadlifts (135/95#)

100 Double-Unders

WEDNESDAY 🤘🏼February 19, 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 – Rounds and Reps)

25 minute AMRAP

-50 Box Jumps or Step ups

-50 Calorie Ski

-50 Assault Bike Calories

-50 meter Lunge or Good -Mornings(35/22#)

-100 meter Farmers walk (50/35# DBs)

STRENGTH

Deadlift

Take 10 minutes to build up to a heavy weight.

Tuesday, February 18, 2020

Power CrossFit – CrossFit

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WARM UP (No Measure)

800 meter row or 800 meter jog

50 double unders

Crossover activation

Shoulder ROM

Caterpillar

Samson stretch

20x’s

Air squats

Push ups

back ext

WORKOUT OF THE DAY

Metcon (Time)

3 rounds for total working time:

20 DB Power Cleans

20 Alt DB Snatch

20 Abmat Sit-ups

400 meter Row

(35/25#)

Midline Accessory Work

3 sets

10-15 GHD or weighted abmat sit ups

20 banded good mornings

STRENGTH

Bench Press

Warm-up

1×8 – 75 percent of max

1×6 – 85 percent of max

1×1 – 95 percent of max

1×6 – 85 percent of max

1×8 – 75 percent of max

MONDAY

Power CrossFit – CrossFit

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WORKOUT OF THE DAY

Half Murph (Time)

800 M Run

50 Pull Ups

100 Push Ups

150 Air Squats

800 M Run

RX Plus (20/14# Vest)
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Friday, February 14, 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 (Time)

5 rounds for time:

21 Double Unders

15 Calorie Bike

9 DB Shoulder to OH (40/25#)

STRENGTH

Deadlift (1×1)

Take 10 minutes to build up to a heavy weight.

Thursday, February 13, 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)

For time:

Run 800 meters or Row 1,000

30 alt pistols

25 GHD sit-ups

24 alt pistols

25 GHD sit-ups

18 alt pistols

25 GHD sit-ups

Run 800 meters or Row 1,000

Wednesday, February 12, 2020

Power CrossFit – CrossFit

Warm up (No Measure)

Row 1000 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 (Time)

5 ROUNDS:

20 Wallballs (20/14#)

20 HR Push-ups

STRENGTH

Bench Press

3×5 – Empty Bar

2×5 – 30%

3×5 – 45%

1xME -65%

“I DID EVERYTHING ELSE AND WANT MORE”

Barbell Row