Power CrossFit – CrossFit
WARM UP (No Measure)
1,000 meter row
50 Double Unders
Warm up for your deadlifts with a few goodmornings and a broomstick then move on to some back extensions. After that get and empty bar and work up to your comfortable 50% weight. You should absolutely already know what your max number is otherwise scale appropriately. TALK TO YOUR TRAINER!
CROSSOVER ACTIVATION
Work on muscle up progressions.
Gymstrong
RING WORK 10 x 2
ADV PLUS: muscle up
ADV: Chest to rings
INT: Ring pull ups
BEG: Ring jumping pull ups with a slow descent
WORKOUT OF THE DAY
Metcon (Time)
Deadlift x 20 reps
400 meter Run
Deadlift x 15 reps
400 meter Run
Deadlift x 10 reps
400 meter Run
Deadlift x 5 reps
400 meter Run
* Deadlift 50% of your 1 RM
STRENGTH
Refer to spreadsheet.