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.

Wednesday, February 10, 2021

Power CrossFit – CrossFit

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WARM-UP

Row 1,000 meters

Burgener warmup

20 air squats

20 push press

Calf stretches

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

Hang Power Snatch 15-12-9-6-3

Wallballs 10-10-10-10-10 (20/14#) *5 minute time cap*

Rest 3 minutes

AMRAP IN 12 minutes:

10-Shoulder to overhead

10-Burpee box jump overs

RX Plus-(115/75#)

Rx-(95/65#)

STRENGTH

Clean

Week 6 of 12: Hatch


• 3 reps at 75% of 1RM

• 2 reps at 85% of 1RM

• 1 rep at 90% of 1RM

• 1 rep at 95% of 1RM

• 1 rep at 98% of 1RM

Bench Press

• 5 reps at 60% of 1RM

• 3 reps at 70% of 1RM

• 2 reps at 80% of 1RM

Tuesday, February 9, 2021

Power CrossFit – CrossFit

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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)

4 ROUNDS:

-400 meter Row

-25 Sit-ups

-25 Back extensions

STRENGTH

Snatch

Week 6 of 12: Hatch


• 3 reps at 75% of 1RM

• 2 reps at 85% of 1RM

• 1 rep at 90% of 1RM

• 1 rep at 95% of 1RM

• 1 rep at 98% of 1RM

3 POSITION SNATCH FROM THE TOP

1.) Hi hang or Power position-Shoulders even with or slightly behind the bar, bar in contact with pelvis

2.) Hang-Just above the knee

3.) From the floor
• 3 reps at 60% of 1RM Snatch

• 2 reps at 70% of 1RM Snatch

• 2 reps at 75% of 1RM Snatch

Monday, February 8, 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

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

STRENGTH

Back Squat

Week 6 of 12:

• 6 reps at 70% of 1RM

• 6 reps at 80% of 1RM

• 3 reps at 90% of 1RM

• 2 reps at 95% 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 80% of 1RM

Friday, February 5, 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

Andi (Time)

For time:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats

♀ 45 lb. ♂ 65 lb.
To learn more about Andi click here

STRENGTH

Front Squat

-5 reps @ 60%

-5 reps @ 65%

-5 reps @ 70%

-5 reps @ 70%

Back Squat

-6 reps @ 65%

-6 reps @ 75%

-6 reps @ 80%

-6 reps @ 80%

Thursday, February 4, 2021

Power CrossFit – CrossFit

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 – Reps)

AMRAP IN 20:

-50 DUs or 150 Singles (Both are RX singles count as 1/3 of a rep)

-40/30 Calorie ROW, BIKE or SKI

-30 KB Swings

-20 Burpees

SKILL

Muscle Up Progression

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

Wednesday, February 3, 2021

Power CrossFit – CrossFit

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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)

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

– Wallballs (20/14#)(10/9′)

– Deadlift (155/115#)

Metcon (Time)

Assault Bike
Bike 50 Calories

STRENGTH

Clean

Week 5 of 12: Hatch

– 3 reps at 75% of 1RM

– 2 reps at 85% of 1RM

– 1 rep at 90% of 1RM

– 1 rep at 95% 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 reps at 60% of 1RM Clean

– 2 reps at 70% of 1RM Clean

– 1 rep at 80% of 1RM Clean