Power CrossFit – CrossFit

Warm-up

WARM UP (No Measure)

ROW 1000 meter or RUN 800

50 Double unders

Shoulder ROM

Calf stretches

Foam roll hamstrings and quads

Air squats

Metcon

Metcon (AMRAP – Reps)

“Play Dead”

AMRAP 5:

Buy-In: 600 Meter Run

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:

Buy-In: 400 Meter Run

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:

Buy-In: 200 Meter Run

6 Deadlifts (275/185)

6 Lateral Barbell Burpees
Three fast five-minute intervals today. The buy-in run will only happen once, then athletes will complete as many rounds and reps as possible of deadlifts and burpees lateral over the bar. As the run distance and reps decrease, the weight will increase. The barbells should be loaded at a weight where athletes could complete at least 25, 20, and 15 reps unbroken respectively when fresh. We want athletes having sufficient time on the barbell. If short on weights or space, partner up athletes who are using the same weight up and alternate intervals.

Scaling Options:

If you anticipate the longer runs (or rows) taking more than 3 minutes, distances can be adjusted.

If unable to run, complete the following:

600 Meter Run = 750 Meter Row

400 Meter Run = 500 Meter Row

200 Meter Run = 250 Meter Row