Wednesday, December 4, 2019

Power CrossFit – CrossFit

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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)

For time:

100 Back Extensions. Each time you break a set or rest at the bottom, stop and perform 15 Wallballs.

RX-(20/14#)(10/9’)

STRENGTH

Bench Press

3×5@45%

2×5@55%

3×5@65%

1xME@70%

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.

Seated 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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