Friday, January 15, 2021

Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 800 meters

Jump rope for 2 minutes

Calf stretches

Foam roll IT band and calves

Samson stretch

Caterpillar

20 x’s

push press w/ empty bar

air squats

back exts

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

EMOM for as long as possible

Minute 1:

1 Box jump (24/20″)

1 Plate ground to overhead (45/25#)

Minute 2:

2 Box jump (24/20″)

2 Plate ground to overhead (45/25#)

Continue with this pattern adding one rep each minute every round until it cannot be completed in the minute.

-rest 1 minute-

Minute 1:

1 Power Clean (95/65#)

1 Air Squat

Minute 2:

2 Power Cleans (95/65#)

2 Air Squats

Continue with this pattern adding one rep each minute every round until it cannot be completed in the minute.

-rest 1 minute-

Perform 5 burpees on the minute until it cannot be completed.

GOAT WORK

Thursday, January 14, 2021

Power CrossFit – CrossFit

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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)

5 Rounds For Time:

20 Push-ups

15 Deadlifts (155/105#)

10 Calorie Row

STRENGTH

Push Jerk

-3 reps at 75% of 1RM

-3 reps at 80% of 1RM

-3 reps at 85% of 1RM

-3 reps at 90% of 1RM

Clean

-3 reps at 65% of 1RM

-3 reps at 75% of 1RM

-2 reps at 80% of 1RM

-1 rep at 85% of 1RM

Wednesday, January 13, 2021

Power CrossFit – CrossFit

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WARM-UP

2 rounds:

-20 sec Squat Hold

-10 sec Rest

-20 sec Straight-leg Sit-up

-10 sec Rest

-20 sec Push Press empty bar

-10 sec Rest

-20 sec Kip

-10 sec Rest

-20 sec Push ups

WORKOUT OF THE DAY

Metcon (Time)

21-15-9

Assault Bike for calories

Overhead Squats (65/45#)

Pull ups

Burpees

STRENGTH

10-8-6-4-2 reps:


-Bench Press

-Deadlift

Use 2 bars and alternate between the two lifts. Start with 50% 1RM for each and increase weight after each round to finish as heavy as possible.

Tuesday, January 12, 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)

FOR TIME:

2,000 meter ROW

THEN

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

KBS (1.5/1pd)

30 DU or 90 singles between sets

STRENGTH

Snatch

Week 2 of 12: Hatch

-3 reps at 65% of 1RM

-3 reps at 75% of 1RM

– 2 reps at 80% of 1RM

-1 rep at 85% of 1RM

Snatch Pull

-5 reps at 85% of 1RM Snatch

-5 reps at 95% of 1RM Snatch

-5 reps at 105% of 1RM Snatch

Monday, January 11, 2021

Power CrossFit – CrossFit

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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)

5 ROUNDS:

-4 HSPUs

-8 Hang Squat Cleans (95/65#)

-10 GHD Sit-ups

STRENGTH

Back Squat

Week 2 of 12:

• 10 reps at 50% of 1RM

• 8 reps at 55% of 1RM

• 6 reps at 60% of 1RM

• 6 reps at 65% of 1RM

• 6 reps at 70% of 1RM

Front Squat

• 5 reps at 50% of 1RM

• 5 reps at 60% of 1RM

• 2 sets: 5 reps at 65% of 1RM

Thursday, January 7, 2021

Power CrossFit – CrossFit

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WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

20 MINUTE AMRAP:

-10 Toes-to-Bar

-15 push Jerk

-30 Double Unders

Rx Plus

-T2B

-PJ-(95/65#)

-Double Unders

RX

-K2C

-PJ (75/55#)

-90 Regular Jump-ropes

STRENGTH

Snatch

-3 reps at 65% of 1RM

-3 reps at 75% of 1RM

-2 reps at 80% of 1RM

Snatch Grip Push Press + Overhead Squat

-3 reps ea. at 65% of 1RM Snatch

-3 reps ea. at 75% of 1RM Snatch

-3 reps ea. at 80% of 1RM Snatch

-3 reps ea. at 85% of 1RM Snatch

Tuesday, January 5, 2021

Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 1,000 meters

Burgener Warmup

SHOULDER ROM

10 x Strict Pull-ups (use band if needed)

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

3 ROUNDS FOR REPS:


4 MINUTES OF:

-10 Alt DB Hang Snatch (35/20#)

-10 Push-ups

-10 Box Jumps (24/20″)

REST 2 MINUTES

STRENGTH

Bench Press

10-8-6 reps:

-Incline DB Bench Press AHAP

-Bent-over DB Rows AHAP

THEN

BENCH PRESS

-10 reps at 50% of 1RM

-8 reps at 60% of 1RM

-6 reps at 65% of 1RM

-4 reps at 70% of 1RM

Dips

-3 sets: max unbroken reps of bar dips

Wednesday, January 6, 2021

Power CrossFit – CrossFit

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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)

30-20-10 reps for time:

– Chest-to-bar Pull-ups

– Deadlifts *

Round of 30: (135/95#)

Round of 20: (185/135#)

Round of 10: (225/155#)

STRENGTH WARM-UP

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

STRENGTH

Clean and Jerk (1 x 2 @ 80%)

-3 reps at 65% of 1RM

-3 reps at 75% of 1RM

-2 reps at 80% of 1RM

3 Position Clean Top to bottom

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

2.) Hang- just above knee.

3.) From the floor.
3-Position Clean

-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, January 4, 2021

Power CrossFit – CrossFit

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WARM-UP

200 Single Unders

2 ROUNDS:

-10 meter Samson Stretch

-30 sec Squat Hold

-30 sec Straddle Stretch

-10 m Walking Lunges

-10 Mountain Climbers

-10 Push press w/ an empty bar

WORKOUT OF THE DAY

Metcon (Time)

For time:


-100 Thrusters (75/55#)

-3 Burpees at the top of each minute

STRENGTH

Back Squat

Week 1 of 12: Hatch
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

CORE WORK

3 rounds not for time:

-10 Knees to chest or T2B

-10 GHD Sit-ups