Thursday, May 6, 2021

Power CrossFit – CrossFit

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WARM UP (No Measure)

Samson stretch

Caterpillar

20x’s

push-ups

sit-ups

Leg swings forward and back

Leg swings side to side

Lateral lunges

Lunge and twist right then left 20 meters

Calf stretches

Butt kicks

WORKOUT OF THE DAY

Metcon (Time)

4 rounds for time:

-15 GHD sit-ups

-10 Renegade Rows (30/20#)(push-up pull right push-up pull left = 1)

-400m Run

STRENGTH

Back Squat

Strength (Texas Method 1.2)


-2 sets of 5 reps at 80% of Mon 1.1

Bench Press

-3 sets of 5 reps at 90% of 5RM

Pull-ups

Strict pull-ups

-3 sets of 5 reps

Back Extensions

-5 sets of 10 reps

Wednesday, May 5, 2021

Power CrossFit – CrossFit

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Warm up (No Measure)

-1000m ROW, 800m Jog, or 4 minute slow Bike.

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.

WORKOUT OF THE DAY

Metcon (Time)

Workout:

50/40 Calorie Row

5 Rounds:

5 Power Cleans

5 Burpee Box Get Overs

-into-

40/32 Calorie Row

4 Rounds:

4 Power Cleans

4 Burpee Box Get Overs

-into-

30/24 Calorie Row

3 Rounds:

3 Power Cleans

3 Burpee Box Get Overs

* Use Hands for BBGO *

RX- 135/95

Tuesday, May 4, 2021

Power CrossFit – CrossFit

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WARM UP (No Measure)

Slow jog for 5 minutes:

2 ROUNDS NOT FOR TIME:

10 push press w/ a light object

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 (AMRAP – Rounds and Reps)

AMRAP IN 15 minutes:

(all from the ground)

-5 Deadlifts

-5 Front Squats

-5 Shoulder to Overhead

RX plus- 115/85#

RX- 95/65#

SKILL

Handstands

ADV- 40 meter handstand walk. 5 burpees every time you fall.

INT- 3 x 1 minute handstand hold. 5 burpees every time you fall.

BEG- Practice handstand holds

Monday, May 3, 2021

Power CrossFit – CrossFit

Warm up (No Measure)

-1000m ROW, 800m Jog, or 4 minute slow Bike.

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

Every minute, on the minute, for 24 minutes (5 sets of each)

Minute 1 – Row for Calories

Minute 2 – Kettlebell Swings (1.5/1)

Minute 3 – OH Squats (75/55#)

Minute 4 – Chest-to-Bar Pull-Ups

Rest 1 MINUTE

STRENGTH

Back Squat (• 5 sets of 5 reps at 90% of 5RM)

Shoulder Press (• 5 sets of 5 reps at 90% of 5RM)

Deadlift (• 1 set of 5 reps at 90% of 5RM)

Friday, April 30, 2021

Power CrossFit – CrossFit

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Warm up (No Measure)

-1000m ROW, 800m Jog, or 4 minute slow Bike.

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.

WORKOUT OF THE DAY

Metcon (Time)

4 Rounds for time:

-25 KB swings (1.5/1pd)

-12 KB goblet squats (1.5/1pd)

-250m row

**REST 1 minute between rounds

STRENGTH

Bench/Rows (Weight)

Every 90 sec for 12 min:

-3 Bench Press

-3 Pendlay Rows

Perform 3 reps of each movement in 90 seconds, for 8 rounds. Start light then work up to as heavy as possible.

Wednesday, April 28, 2021

Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 500m

Calf stretches

SamsonStretch

Caterpillar

1 ROUND NOT FOR TIME:

10 back extensions

10 knees to chest

10 toe kicks

10 butt kicks

10 unbroken double unders attempts

WORKOUT OF THE DAY

Metcon (Time)

5-10-15-20 reps for time:


• Box Jumps (24/20″)

• Back Squats (135/95#)

• 400 m Run after each set

SKILL

Muscle Up Progression (3 x ME)

Take some time to work on your muscle ups!

Step #1: General strength to do a Muscle-Up

1 – 10 Strict Pull Ups

2 – 10 Matador Dips

3 – L-Sit x 15 seconds

Step #2: Develop the specific strength/skills inherent to the Muscle Up.

1 – False Grip Hang x 20 seconds

2 – 5 Ring Pull Ups to the chest

3 – 5 Ring dips, deep to the armpits – with a 1 second pause

Step #3: Kip Development

1 – 30 second Hollow Holds

– Feet together with toes pointed and full extension

– Arms overhead with lats activated and shoulders off the ground

– Tight core and butt squeezed creating no space between low back and floor

2- 30 second Superman Holds

– Feet together with toes pointed and full extension

– Arms overhead and hands reaching back as far as possible

– Butt squeezed with only our stomach touching the ground

3 – 15-20 Kipping Pull ups

Step #4: Practice the Muscle Up

Tuesday, April 27, 2021

Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 500m

Calf stretches

SamsonStretch

Caterpillar

1 ROUND NOT FOR TIME:

10 back extensions

10 knees to chest

10 toe kicks

10 butt kicks

10 unbroken double unders attempts

WORKOUT OF THE DAY

Metcon (Time)

For time:


100 Double Unders 


Then:

10 rounds:

•5 Hang Power Cleans 115/75#

•10 Push-ups

Then:


100 Double Unders

*Scaled Dubs-Count every attempt*

STRENGTH

Snatch

• 5 reps at 40% of 1RM

• 5 reps at 50% of 1RM

• 5 reps at 60% of 1RM

Overhead Squat

• 5 reps at 40% of 1RM

• 5 reps at 50% of 1RM

• 5 reps at 60% of 1RM

Monday, April 26, 2021

Power CrossFit – CrossFit

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WARM-UP

COACH’S CHOICE

WORKOUT OF THE DAY

BIG BIG SHOUT OUT TO KD!!!! Happy #33rd birthday for the rest of the month Kenny! 🥳

Metcon (Time)

50 Calorie ROW

40 Wallballs

30 Burpees

20 Deadlifts

10 Pull-ups

STRENGTH

MONDAY – LEGS

Back Squat 3×8-10

Leg Extensions 4×10-12

(On reverse hyper or with a plate like Jason Khalipa)

Banded Hamstring Curls 4×10-12

Friday, April 23, 2021

Power CrossFit – CrossFit

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Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

WORKOUT OF THE DAY

Metcon (Time)

10 Rounds for Time

3 Power Snatches (95/65#)

15 Wall Ball Shots (20/14 lb)

STRENGTH

Wide grip strict pull ups 3×10-12

Deadlift 3×3-5

BB Rows 3×10-12

Shrugs 3×10-12

Thursday, April 22, 2021

Power CrossFit – CrossFit

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Warm up (No Measure)

-1000m ROW, 800m Jog, or 4 minute slow Bike.

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.

WORKOUT OF THE DAY

Metcon (Time)

90 Double Unders

15 GHD sit ups

10 Clean and Jerks (135/95#)

60 Double Unders

15 GHD sit-ups

10 Clean and Jerks (135/95#)

30 Double Unders

15 GHD sit-ups

10 Clean and Jerks (135/95#)

SKILL

Handstand work

4 rounds not for time: slow and controlled

ADV-

30 second shoulder taps

30 second straight arm hip taps

1:00 rest

INT-

30 second handstand holds

30 second handstand strict push ups with no more than 2 mats.

1:00 rest

BEG-

30 second shoulder taps with knees on a box

30 second handstand holds with knees on the box