Monday, January 4, 2021

Power CrossFit – CrossFit

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WARM-UP

200 Single Unders

2 ROUNDS:

-10 meter Samson Stretch

-30 sec Squat Hold

-30 sec Straddle Stretch

-10 m Walking Lunges

-10 Mountain Climbers

-10 Push press w/ an empty bar

WORKOUT OF THE DAY

Metcon (Time)

For time:


-100 Thrusters (75/55#)

-3 Burpees at the top of each minute

STRENGTH

Back Squat

Week 1 of 12: Hatch
Back Squat

-10 reps at 50% of 1RM

-8 reps at 55% of 1RM

-8 reps at 60% of 1RM

-8 reps at 65% of 1RM

Front Squat

-5 reps at 50% of 1RM

-5 reps at 55% of 1RM

-2 sets: 5 reps at 60% of 1RM

CORE WORK

3 rounds not for time:

-10 Knees to chest or T2B

-10 GHD Sit-ups

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