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

Caterpillar

calf stretches

wrist mobility

Foam roll

20 x’s

air squat

sit ups

back ext

WORKOUT OF THE DAY

Metcon (Time)

6 rounds for time:


– 5 Devil Press (40/25#)

– 50 Double Unders

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

STRENGTH

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

Tuesday, February 23, 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 – Rounds and Reps)

4 min AMRAP:


• 8 Toes to Bar

• 8 Deadlifts (115/85#)

• 8 Alt DB Snatch (25/20#)

2 min Rest

4 min AMRAP:

• 6 Toes to Bar

• 6 Deadlifts (155/115#)

• 6 Alt DB Snatch (30/25#)

2 min Rest

4 min AMRAP:
• 4 Toes to Bar

• 4 Deadlifts (185/155#)

• 4 Alt DB Snatch (40/30#)

STRENGTH

Snatch

• 3 reps at 75% of 1RM

• 2 reps at 85% of 1RM

• 1 rep at 90% of 1RM

• 1 rep at 95% of 1RM

Snatch grip behind the neck push press + overhead squats

• 1 set at 80% of 1RM Snatch

• 1 set at 90% of 1RM Snatch

• 1 set at 100% of 1RM Snatch

Wednesday, February 24, 2021

Power CrossFit – CrossFit

WARM UP (No Measure)

Slow jog for 2 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 (Time)

21-15-9-6-3

Calorie ROW

Medicine Ball Cleans (20/14#)

Wall Balls (20/14#)

GHD Sit-ups

*400 meter RUN btw each set of reps (4 runs)

STRENGTH

Clean and Jerk

Week 8 of 12

• 3 reps at 75% of 1RM

• 2 reps at 85% of 1RM

• 1 rep at 90% of 1RM

• 1 rep at 95% of 1RM

Monday, February 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)

10-9-8-7-6-5-4-3-2-1

-Bear Complex

-Burpees

*BEAR COMPLEX*

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

RX PLUS-(95/65#)

RX-(65/35#)

STRENGTH

Back Squat

Week 8 of 12:

• 5 reps at 65% of 1RM

• 5 reps at 70% of 1RM

• 5 reps at 75% of 1RM

• 5 reps at 80% of 1RM

Front Squat

• 5 reps at 60% of 1RM

• 3 set of 5 reps at 65% of 1RM

Friday, February 19, 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)

RX PLUS:

5 ROUNDS:

200 meter Run

10 Deadlifts (185/135#)

3 Bar Muscle-Ups

RX:

5 ROUNDS:

200 meter Run

10 Deadlifts (135/95#)

9 Pull-ups

9 Dips

STRENGTH

Snatch

• 3 reps at 75% of 1RM

• 2 reps at 80% of 1RM

• 1 rep at 85% of 1RM

• 1 rep at 90% of 1RM

• 1 rep at 95% of 1RM

Bench/Rows

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.

Thursday , February 18, 2021

Power CrossFit – CrossFit

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WORKOUT OF THE DAY

Metcon (Time)

* For Time

* 25 Back Squats

* 25 Front Squats

* 25 Overhead Squats

* 400 meter Row

* 25 Shoulder Presses

* 25 Push Presses

* 25 Push Jerks

* 400 meter Row

* 50 Hang Cleans

* 400 meter Row

* 50 Snatches

* 400 meter Row

*

* Perform all movements except the row with a PVC pipe (or broomstick).

STRENGTH

Back Squat

• 5 reps at 70% of 1RM

• 5 reps at 80% of 1RM

• 3 reps at 85% of 1RM

• 2 reps at 90% of 1RM

• 1 rep at 100% of 1RM

Front Squat

• 5 reps at 65% of 1RM

• 4 reps at 75% of 1RM

• 4 reps at 80% of 1RM

• 4 reps at 85% of 1RM

Wednesday, February 17, 2021

Power CrossFit – CrossFit

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WARM-UP

-Row 1,000 meters

-Do 3-5 reps of each movement.

WORKOUT OF THE DAY

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

OR

Dirty Thirty (Time)

Dirty Thirty

For time:

30 Box Jumps (24/20″)

30 Jumping Pull-ups

30 Kettlebell Swings (1.5/1pd)

30 Lunges

30 Knees To Elbows

30 Push Press (45#/35#)

30 Back Extensions (Sub Good Morning 45#/35#)

30 Wall Balls (20#/14#)(10/9′)

30 Burpees

30 Double Unders (sub 5 x singles)

STRENGTH

Back Squat

• 5 reps at 70% of 1RM

• 5 reps at 80% of 1RM

• 3 reps at 85% of 1RM

• 2 reps at 90% of 1RM

• 1 rep at 100% of 1RM

Front Squat

• 5 reps at 65% of 1RM

• 4 reps at 75% of 1RM

• 4 reps at 80% of 1RM

• 4 reps at 85% of 1RM

Friday, February 12, 2021

Power CrossFit – CrossFit

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GOAT WORK

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate.

WORKOUT OF THE DAY

Metcon (No Measure)

Every 1 min for 20 mins, alternating between:

Goat Movement 1

Goat Movement 2

Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

STRENGTH

Front Squat

• 5 reps at 60% of 1RM

• 5 reps at 65% of 1RM

• 5 reps at 70% of 1RM

• 5 reps at 70% of 1RM

Back Squat

• 4 reps at 75% of 1RM

• 4 reps at 80% of 1RM

• 4 reps at 80% of 1RM

• 4 reps at 80% of 1RM

Thursday, February 11, 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)

10 ROUNDS:

200 meter Run/ 250 meter Row/ Bike Calories (12-Male 9-Female)

10 Ballslams (30/20#)

10 KB Swings (1.5/1pood)

SKILL

Pistols (3 x ME)

3 Sets at Max Effort. Scale as necessary.