Power CrossFit – CrossFit
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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