Power CrossFit – CrossFit
Warm-up
Warm up (No Measure)
Jog 800m or Slow Row 1,000m
MOBILITY:
T-spine smash (foam roller)
Quad smash (foam roller)
Banded hamstring stretch
CROSSOVER activation
Forearm stretches
20 x’s
Shoulder ROM
OH squats w/ broom
push press w/ empty bar
Weightlifting
Power clean and jerk (Take 15 minutes to work up to a HEAVY SINGLE)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Rowed Kill
Metcon (Calories)
Rowing intervals
10 rounds
30sec row / 30sec rest
EXTRA CREDIT
Muscle Up Progression
Take some time to work on your muscle ups!
Step #1: General strength to do a Muscle-Up
1 – 10 Strict Pull Ups
2 – 10 Matador Dips
3 – L-Sit x 15 seconds
Step #2: Develop the specific strength/skills inherent to the Muscle Up.
1 – False Grip Hang x 20 seconds
2 – 5 Ring Pull Ups to the chest
3 – 5 Ring dips, deep to the armpits – with a 1 second pause
Step #3: Kip Development
1 – 30 second Hollow Holds
– Feet together with toes pointed and full extension
– Arms overhead with lats activated and shoulders off the ground
– Tight core and butt squeezed creating no space between low back and floor
2- 30 second Superman Holds
– Feet together with toes pointed and full extension
– Arms overhead and hands reaching back as far as possible
– Butt squeezed with only our stomach touching the ground
3 – 15-20 Kipping Pull ups
Step #4: Practice the Muscle Up
muscle ups are defiantly a skill that needs plenty of time and patience to develop. Work your way through this progression. When you get stuck on a movement. Stop and back up one movement. take time to work on strengthening that movement getting at least 8-10 unbroken reps before moving on