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