Monday, November 14, 2016

Power CrossFit – CrossFit

Warm up (No Measure)

Row 500 meters

Crossover activation

2 ROUNDS NOT FOR TIME:

10 Air squats

10 Butt kicks

10 lunges let opposite elbow touch the ground

10 back ext

10 calf stretches

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WOD

Metcon (Time)

18-15-9-6-3

-Renegade Rows* (30/20#)

-Weighted Box Step-Ups (30/20#)(24/20″)

-Between each set do 1×400 meter of each (It doesn’t matter what order.)

RUN once

ROW once

SKI once

ASSULT BIKE once

*Renegage Rows for TODAY will be the same as usual just a little nicer! Starting with your hands on the dumbbells in the plank position do a push-up then pull (row) right arm. THAT WILL EQUAL ONE REP! Do the same thing but row left. That will equal a second rep. HAPPY MONDAY!

STRENGTH

WEEK TWO

Refer to your spreadsheet for percentages. If you do not have a spreadsheet then turn in your max numbers and we will get one for you. If you do not have a max number for your lifts… get em!

Back Squat (3×5)

Strict Press (5×3)

strict pull-ups (3xME unweighted)

NO KIP! STRICT PULL-UPS

Split Squats

Lateral Box StepUps

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s