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