Thursday, February 25, 2021

Power CrossFit – CrossFit

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Mobility (No Measure)

Banded knee side walks 10 meters

T- spine smash overhead extension 1 minute

Roll out lats 1 minute each side

Quad smash

Roller calf smash

Toe hold roller calf smash

Stretch hamstrings by lunging rt/left opposite elbow to ground 10 meters

Banded wall squat 1 minute

Couch stretch 1 minute

WARM UP (No Measure)

Row 1,000 meters

50 double unders

Crossover activation

Shoulder ROM

Samson stretch


calf stretches

wrist mobility

Foam roll

20 x’s

air squat

sit ups

back ext


Metcon (Time)

6 rounds for time:

– 5 Devil Press (40/25#)

– 50 Double Unders

*Each time you break double unders do 3 mountain climbers.


Front Squat

Week 8 of 12: Hatch

• 4 sets of 5 reps at 60% of 1RM

Back Squat

• 2 sets of 5 reps at 65% of 1RM

• 3 sets of 5 reps at 70% of 1RM


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