Power CrossFit – CrossFit
WARM-UP
This warm-up applies to the 19.5 or today’s WOD.
-Basic run, bike or row warm up; just get the heart pumping.
– Whatever mobility to get your front rack position warmed up and loose. (Ask me if you need ideas.)
-I always suggest Crossover Activation to get those shoulders warmed up.
– 2 rounds of light goblet squats x 5
– Dead hang from the bar for 5 seconds into 10 Superman/Hollow rockers then into kipping.
-2 rounds 5 Push Press then 5 Front squats with an empty bar.
MAKE UP DAY
Repeat or do the 19.5 if you missed Friday night.
OR
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
For Time
20 Deadlifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (2/1.5 pood)
400 meter Run
20 Overhead Squats (115/75 lb)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (45/35 lb)
400 meter Run
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