Power CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds each movement

Push-up to Down Dog

Air Squats

Active Spidermans

Banded Air Squats

Active Samson

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon

Metcon (Time)

“Rack City”

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

10 Push Jerks (155/105)

50 Air Squats

10 Clusters (155/105)
Four different barbell movements and air squats performed in today’s chipper. The weight on the barbell should be slightly heavier than what athletes used in “Grace”, but a load that they are still capable of holding on to for at least 8-10 reps when fresh. We’ll choose one weight for all movements, with the push jerk or the squat clean thruster likely being the limiting factor.

EXTRA CREDIT

CORE WORK

5 Rounds:

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 second Hollow Hold

1 minute Rest