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.