Monday 4/9/18

Power CrossFit – CrossFit


Warm-up (No Measure)

Quad Stretch

Knee To Chest

Straight Leg Kicks

Side Lunge

Walking Samson

Walking Spiderman


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


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.


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)


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