Power CrossFit – CrossFit
WARM-UP
warm up (No Measure)
Row 500 meters:
2 ROUNDS NOT FOR TIME:
10 push press w/ an empty bar
10 air squats
10 butt kicks
10 lunges let opposite elbow touch the ground
MOBILITY:
Couch stretch
Hip flexion w/ external rotation
Foam roll t spine
Forearm stretches
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
WORKOUT OF THE DAY
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Power Snatch (95/65#)
20-18-16-14-12-10-8-6-4-2
Walking Lunges (35/20#)
STRENGTH
7 sets of complex @ 70% of 1RM
Press Complex (7X1 Press Complex)
Press Complex
Shoulder (Strict) Press -4 Reps
Push Press – 2 Reps
Split Jerk – 1 Rep
7 sets working at 70% of 1 RM Shoulder Press
GOAT WORK
Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!
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