Power CrossFit – CrossFit
Warm-up
WARM-UP (No Measure)
Row 1,000 m
50 Double unders
Crossover activation
2 rounds not for time of:
10 air squats
10 butt kicks
10 lunges let opposite elbow touch the ground
10 calf stretches
MOBILITY:
Couch stretch
Hip flexion with external rotation
Foam roll any sore spots
Forearm stretches
Ask your trainer about other band stretches and the Lacrosse ball
Metcon
Metcon (AMRAP – Reps)
“Strongman Style”
AMRAP 20:
20 meter – Prowler Push (45/25 added to prowler)
5 – tire flips
20 meter – Farmers Carry (50/35)
20 meter – Yoke Carry
20 meter – Gun Walk (45/25)
Every meter = 1 rep
Whats the first word in strongman? STRONG! Make all these movements as heavy as possible without sacrificing form!
Yolk Carry:
Guys add 180lbs (4 – 45’s)
Ladies add 100lbs (4 – 25’s)
Gun Walk:
Hold 45/25lb plate in front of you while pinning your elbows to your sides and walk 20 meters. This will burn
This is Mark. Mark is performing the gun walk exercise. Mark is not cheating by resting the weight on his body. Be like Mark!