Power CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Quad Stretch
Knee To Chest
Straight Leg Kicks
Side Lunge
Walking Samson
Walking Spiderman
Inchworms
3 Air Squats + 1 Broad Jump
High Knees
Butt Kickers
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
STRENGTH
Snatch (Build to heavy single)
Before we complete the classic CrossFit benchmark workout “Isabel”, athletes will build to a heavy single power snatch, prioritizing movement quality over load. The heavy single is relative for the day. When form starts to break down, that is a great place to stop. This 15 minutes to build in weight allows coaches to opportunity to spend time out on the floor seeing and correcting movement in a more controlled environment. Doing more work here makes life easier when athletes begin to add speed in the metcon. In order to hit the correct stimulus, we want athletes choosing a weight on “Isabel” that they could complete at least 12-15 repetitions unbroken when fresh.
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Assault Bike
Assault Bike Intervals (10 Work/20 Rest) (Calories)
10 Seconds Work
20 Seconds Rest
8 Intervals (4:00 Minutes)