Wednesday, September 5, 2018

Power CrossFit – CrossFit

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WARM UP (No Measure)

500 meter slow row

calf stretches

foam roll t-spine

foam roll quads and hamstrings

couch stretch

Samson stretch



Deadlifts (7×3 for weight!)

7 sets of 3 reps, working on a 3 rep max. Rest, stretch, etc between efforts.

Record total for all lifts i.e. 100 lbs x 21 reps = 2100 lbs

*If you deadlift right and heavy, you won’t want to do anything else.


20 seconds Work/10 seconds Rest

8 rds hollow body

8 rds plank

8 rds support on rings

8 rds box dips


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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