Friday, October 18, 2019

Power CrossFit – CrossFit

View Public Whiteboard

WARM UP (No Measure)

ROW 1000 meter or RUN 800

50 Double unders

Shoulder ROM

Calf stretches

Foam roll hamstrings and quads

Air squats

WORKOUT OF THE DAY

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

SCALED

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Advertisements

Wednesday, October 16, 2019

Power CrossFit – CrossFit

View Public Whiteboard

WARM UP (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

Metcon (Time)

4 Rounds for Time

-15 Dumbbell Box Step-ups (2×35/20lb)(24/20″)

-50 meter Dumbbell Overhead Walking -Lunges (2×35/20lb)

-10 Renegade Rows*

*Plank, push-up, pull(row) right, push-up, pull(row) left. Keep hips and shoulders squared with the ground.

STRENGTH

Bench Press

3×5 – Empty Bar

2×5 – 30%

3×5 – 45%

1xME -65%

Tuesday, October 15, 2019

Power CrossFit – CrossFit

View Public Whiteboard

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)

50 Double-Unders

50 AbMAt Sit-ups

5 Power Cleans

40 Double-Unders

40 AbMAt Sit-ups

5 Power Cleans

30 Double-Unders

30 AbMAt Sit-ups

5 Power Cleans

20 Double-Unders

20 AbMAt Sit-ups

5 Power Cleans

10 Double-Unders

10 AbMAt Sit-ups

5 Power Cleans

RX Plus-(135/95#)

RX-(95/65#)

STRENGTH

3 POSITION CLEAN

Take 12 minutes to work on your 3 position clean.

1.) Hi-hang- shoulders even with or slightly behind bar, bar in contact w/ pelvis.

2.) Hang- just above knee.

3.) From the floor.
2 reps at 50% of 1RM Clean

2 reps at 55% of 1RM Clean

2 reps at 60% of 1RM Clean

2 reps at 65% of 1RM Clean

Monday, October 14, 2019

Power CrossFit – CrossFit

View Public Whiteboard

WARM-UP

-200 Single Unders

-3 rounds:


30 sec Lunge Right

30 sec Lunge Left

30 sec Squat Hold

30 sec Straddle Stretch

-2 rounds:


10 m Duck Walk

10 m Walking Lunges

10 Mountain Climbers

WORKOUT OF THE DAY

Metcon (Time)

For time:


100 Thrusters (75/55#)

STRENGTH

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

Fri-YAY

Power CrossFit – CrossFit

View Public Whiteboard

Warm up (No Measure)

Jog 400 meters

Crossover activation

2 ROUNDS NOT FOR TIME:

10 Shoulder ROM

10 Air squats

10 Butt kicks

10 lunges let opposite elbow touch the ground

10 Push Press or Jerks w/ empty bar

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

SCALED

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Thursday, October 10, 2019

Power CrossFit – CrossFit

View Public Whiteboard

WARM UP (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

Metcon (Time)

FOR TIME:

1000 meter Row, followed by;

2 Rounds Of:

15 Renegade Rows(35/20#)

30 Medball Cleans(20/14#)

Then:

800 meter Run

STRENGTH/SKILL

800m Run (Time)

Max Effort 800m Run