Power CrossFit – CrossFit
WARM UP (No Measure)
500 meter slow row
calf stretches
foam roll t-spine
foam roll quads and hamstrings
couch stretch
Samson stretch
Caterpillar
WORKOUT OF THE DAY
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.
TABATA THIS (AMRAP – Reps)
20 seconds Work/10 seconds Rest
8 rds hollow body
8 rds plank
8 rds support on rings
8 rds box dips
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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