Tuesday, January 30, 2018

Power CrossFit – CrossFit

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)

*TREY! Today’s Renegade Row is PUSH-UP Pull right = 1 rep PUSH-UP Pull Left = 1 rep.

-100 Double Unders (sub 500 singles will be RX)

-20 meter DB Farmers’s Lunges

-30 Renegade Row

-20 meter DB Front Rack Lunges

-30 Renegade Row

-20 meter DB Overhead Lunges

-100 Double Undes (sub 500 singles is RX)

RX Plus-50/35# DB

RX-35/20# DB

STRENGTH

Back Squat

Back Squat

5×2@45%

1×5@55%

1×3@65%

1×5@75%

1×3@85%

1×1@95%

Mobility (No Measure)

blue banded knee side walks

t- spine smash overhead ext

t-spine smash w/ ext bias

shoulder rotator smash with Lacrosse ball

overhead tissue smash

Quad smash

Roller calf smash

Toe hold roller calf smash

Banded hamstring stretch

Banded wall squat

Couch stretch

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