Friday, November 22, 2019

Power CrossFit – CrossFit

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DO THE WARM UP!

WARM UP (No Measure)

Row 1,000 meters

50 double unders

Crossover activation

Shoulder ROM

Samson stretch

Caterpillar

calf stretches

wrist mobility

Foam roll

20 x’s

air squat

sit ups

back ext

WORKOUT OF THE DAY

Metcon (Time)

9-15-21

T2B

Assault Bike Calories

C2B Pull-ups

STRENGTH

Deadlift (1×5)

-5 reps at 50%of 1RM Deadlift

-5 reps at 60% of 1RM Deadlift

-5 reps at 70% of 1RM Deadlift

-5 reps at 75%of 1RM Deadlift

SKILL

Handstand Push-Up Accessory Work

Plate Progression:

-5 x the highest numbered set this week minus two.

Strict BB Shoulder Press:

-2 sets of 3 reps plus 5lbs from Monday

Handstand Hold:

-1 hold for time until failure. Beat Monday’s time.

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