Power CrossFit – CrossFit
Warm-up
WARM UP (No Measure)
500 meter light row
Shoulder ROM with broomstick
20 good mornings w/ broomstick
10 second hold squat position with elbows driving knees OUT
10 meter lunge deep w/ right leg and touch opposite elbow to the ground
10 meter lunge deep w/ left leg and touch opposite elbow to the ground
forearm stretches
Weightlifting
Overhead Squat (Build to a Heavy Double)
Metcon
Metcon (Time)
“TKO”
For Time:
35/25 Assault Bike
27 Chest to Bar Pull-Ups
21 Power Snatches (115/80)
15 Overhead Squats (115/80)
9 Squat Snatches (115/80)
In preparation for the overhead work in “TKO”, athletes will begin the day by building to a heavy double overhead squat. The limiting factor for many athletes will be getting the weight overhead, so touching on how to safely jerk the bar overhead form the back rack will be important leading into the piece. Within the workout, athletes can choose one weight for all three barbell movements. This should be a weight that they could confidently string together 15+ repetitions when fresh.