Tuesday, October 27, 2020

Power CrossFit – CrossFit

View Public Whiteboard

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 (AMRAP – Rounds and Reps)

AMRAP 20:

-10 Air Squats, 30 Double Unders, 200 Meter Run

-20 Air Squats, 30 Double Unders, 200 Meter Run

-30 Air Squats, 30 Double Unders, 200 Meter Run

-40 Air Squats, 30 Double Unders, 200 Meter Run

-50 Air Squats, 30 Double Unders, 200 Meter Run…….

*Sub Dubs for attempts or 90 regular jumps

**The Run counts as 1 rep if not a part of the completed round.

STRENGTH

Deadlift (3 x 8 @75% of 1 RM)

Back Squat (3 x 12 @ 75% of 1RM)

Wear a belt.

GHD Sit-ups (4 x 15)

Monday, October 26, 2020

Power CrossFit – CrossFit

View Public Whiteboard

Warm up (No Measure)

Jog 800m or Slow Row 1,000m

MOBILITY:

T-spine smash (foam roller)

Quad smash (foam roller)

Banded hamstring stretch

CROSSOVER activation

Forearm stretches

20 x’s

Shoulder ROM

OH squats w/ broom

push press w/ empty bar

WORKOUT OF THE DAY

Metcon (Time)

[On the 0:00]

1 Round:

30 Lateral Barbell Burpees

30 Power Clean and Jerks 95#/65#

[On the 5:00]

2 Rounds:

15 Lateral Barbell Burpees

15 Power Clean and Jerks 95#/65#

[On the 10:00]

3 Rounds:

10 Lateral Barbell Burpees

10 Power Clean and Jerks 95#/65#

*Score is total time of all 3 rounds

STRENGTH

Friday, October 23, 2020

Power CrossFit – CrossFit

View Public Whiteboard

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WORKOUT OF THE DAY

Metcon (Time)

For Time:

40-30-20-10

Calorie Row

After Each Round:

-10 Double Dumbbell Push Press (50/35#)

-50 Meter Double Dumbbell Walk*

* 1 Arm Overhead + 1 Arm at Hang

STRENGTH

DB Press (3 x 8)

Weighted Pull-ups (3 x 6)

Bench Press (3 x 12 @ 70% of 1 RM)

Accessory Work

Bent Over Row (3 x 12 DB Row)

Tuesday, October 20, 2020

Power CrossFit – CrossFit

View Public Whiteboard

WARM UP (No Measure)

500 m slow row

calf stretches

50 Double unders (all attempts count)

foam roll t-spine

10 x’s

Ring rows

Jumping pull-ups

Hollow rockers

Superman’s

WORKOUT OF THE DAY

Metcon (Time)

2 Rounds For Time:

20 Push Jerks

4 Rounds of “Cindy”

800 Meter Row

RX Plus- (135/95#)

Rx- (115/75#)

1 ROUND of “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

STRENGTH

Back Squat (3 x 6 @ 80%)

Deadlift (3 x 3 @ 90%)

Monday, October 19, 2020

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

Metcon (Time)

5 Rounds For Time:

20 Kettlebell Swings (1.5/1 pood)

30 Abmat Sit-ups

200 Meter Run

Thurday, October 15, 2020

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

Metcon (Time)

3 ROUNDS:

-400 Meter Run

-30 Russian Twist (30/20# DB)(1 Right/1 Left = 2 reps)

-200 Meter Med Ball Run (20/14#)

-10 Power Snatches (95/65#)

STRENGTH

DB Press (4 x 10 (5lbs heavier than last week))

Weighted Pull-ups (5 x 6)

Incline Bench Press (4 x 10)

Accessory Work

Ring Rows (4 x 12)

Barbell Curls (4 x 10)

Lateral Shoulder Raise (4 x 12)

Wednesday, October 14, 2020

Power CrossFit – CrossFit

View Public Whiteboard

Warm up (No Measure)

Row 1000 meters or Jog 800 meters

50 double unders

2 Rounds NOT FOR TIME:

10 push press with an empty bar

10 sit ups

10 air squats

10 good mornings with a broomstick

WORKOUT OF THE DAY

Metcon (Time)

AMRAP x 2 MINUTES

Max Slam Balls (30#/20#)

-Rest :30-

FOR TIME

27-21-15-9

-Weighted Box Step Overs w/ KB (1 x 1.5/1 pd)

-Hand Release Push-ups

-Rest :30-

AMRAP x 2 MINUTE

Max Slam Balls (30#/20#)
This WOD is for time including the slam balls and rest. Note number of slams in comments.

STRENGTH

Make up a strength you missed or do GOAT work.

Tuesday, October 13, 2020

Power CrossFit – CrossFit

View Public Whiteboard

WARM-UP

2 ROUNDS OF:

10 x Push-ups

10 x Air Squats

10 x Push Press w/ empty bar

10 x Sit-ups

10 meters Samson stretch/Caterpillar back

WORKOUT OF THE DAY

Metcon (Time)

For Time:

21 – 15 – 9

-Row Calories

-Front Squats (95#/65#)

15 – 12 – 9

-Toes to Bar

-Hang Squat Cleans (95#/65#)

 12 – 9 – 6

-Lateral Burpees over Bar

-Thrusters (95#/65#)

STRENGTH

Bench Press (4 x 10 @ 65-70% of 1RM)

Bent Over Row (4 x 10)

Accessory Work

DIPS (4 x 10)

Scale appropriately:

box dips

bands on matador

body weight on matador

rings

weighted matador

weighted rings

Dumbbell Row (4 x 10)

Monday, October 12, 2020

Power CrossFit – CrossFit

View Public Whiteboard

WARM-UP

-Shoulder ROM and CO symmetry

-10-15 x Push Jerk w/ an empty bar

-Calf stretches

-2 minutes of regular jumps

WORKOUT OF THE DAY

1000m Row (Time)

Max Effort 1000m Row

REST 3 MINUTES THEN

Metcon (AMRAP – Reps)

EMOM for 15 minutes

-2 Push Jerk (80% of 1 RM)

-10 Double-Unders

Every minute on the minute (EMOM) for 15 minutes, perform 2 Push Jerks and 10 Double-Under. Rest until the top of the next minute.

Score is the total number of repetitions completed within the 15-minute clock.

*Scaled is 5 x regular jumps

STRENGTH

Front Squat (3 x 10 @ 70%)

Deadlift (4 x 5)

Stiff leg deadlifts

Accessory Work

Toes-To-Bar (4 x 12)