Power CrossFit – CrossFit
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
WORKOUT OF THE DAY
Metcon (Time)
For time:
800 meter Run
35 Back Squats(155/105#)
75 Double Unders
35 Push Press (155/105)
800 meter Run
STRENGTH
Snatch (1×1)
– 3 reps at 75% of 1RM
– 2 reps at 80% of 1RM
– 1 rep at 85% of 1RM
– 1 rep at 90% of 1RM
– 1 rep at 95% of 1RM
SKILL
Handstand Push-Up Accessory Work
Plate Progression:
– 1 SET UNTIL FAILURE: *try to beat Monday*
Stack as many plates as you need (w/ an optional abmat) to do strict or kipping handstand push-ups. The goal is to go down a plate every two weeks.
Dumbbell Shoulder Press:
– 3 sets of 8 reps: Build up to a heavy weight focusing on perfect form. The goal is to go up on DB weight 2.5-5 lbs a week.
Handstand Hold:
– 1 hold for time until failure.
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