Wednesday, June 24, 2020

Power CrossFit – CrossFit

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WARM-UP

• 10 cal Air Bike

• 10 cal Ski Erg

2 rounds:

• 10 Band Pull-a-parts

• 10 Band Passthroughs

• 10 Band Overhead Squats

3 rounds:

• 5 Push-ups

• 5 Bar Dips

• 5 Handstand Push-ups

WORKOUT OF THE DAY

Metcon (Time)

“Dumbbell DT”


5 rounds for time:

• 12 Dumbbell Deadlifts (35/25#)

• 9 Dumbbell Hang Power Cleans

• 6 Dumbbell Shoulder-to-Overhead

STRENGTH

Bench Press + Strict Muscle-ups

• 3 reps at 60% of 1RM

• 3 reps at 70% of 1RM

• 3+ reps at 80% of 1RM

Perform 3 bench press reps then immediately perform 3 strict ring muscle-ups for each set.

Tuesday, June 23, 2020

Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 1,000 meters

50 Double unders

Crossover activation

Foam roll

Samson stretch

Caterpillar

20 x’s

push ups

sit ups

air squats

back ext

push press w/ empty bar

overhead squat with empty bar

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

5 Pullups

10 Stepups (20/24)

5 Pushups

10 Reverse Lunges

Rx + is Strict Pullups and Hand Release Pushups

WORKOUT OF THE DAY

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Monday, June 22, 2020

Power CrossFit – CrossFit

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WARM-UP

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

WORKOUT OF THE DAY

Metcon (Time)

For time:

10-20-30-40-50 Goblet Squats

50-40-30-20-10 Kettlebell Swings

RX PLUS:(1.5/1pd)

RX:(16/12kg)

Scaled: Air squats and smaller kb

STRENGTH

Back Squat

1×3 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 75%

2×1 @ 80%

1xME @ 70%

Friday, June 19, 2020

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 (AMRAP – Rounds and Reps)

20 minute AMRAP:

-30 Double Unders (sub 90 jump ropes or 30 tuck jumps)

-15 Push Press (135/95#)

-20 Box Jumps (24/20″)

STRENGTH

Deadlift (1×1)

Take 10 minutes to build up to a heavy weight.

Thursday, June 18, 2020

Power CrossFit – CrossFit

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WARM-UP

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:

Run 800 meters or Row 1,000

30 alt pistols

25 GHD sit-ups

24 alt pistols

25 GHD sit-ups

18 alt pistols

25 GHD sit-ups

Run 800 meters or Row 1,000

GOAT WORK

“Goat” is 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.

Wednesday

Power CrossFit – CrossFit

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WARM-UP

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)

5 ROUNDS:

20 Wallballs (20/14#)

20 HR Push-ups

STRENGTH

Bench Press

3×5 – Empty Bar

2×5 – 30%

3×5 – 45%

1xME -65%

Weighted Pull-ups (5×5)

6/16/2020

Power CrossFit – CrossFit

Warm up (No Measure)

-1000 m Row 6 feet apart, 800 m Jog 6 feet apart or 4 minute slow Bike row 6 feet apart

-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)

30-20-10

Hang Power Cleans

Pull-ups

Calorie Row

TTB

RX+ (135/95) (CTB)

RX (115/75) (Pull-ups)

STRENGTH

Snatch

Monday, June 15, 2020

Power CrossFit – CrossFit

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WARM-UP

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)

For time:

20 Thrusters (95/65#)

20 SDHP

20 Push Jerks

20 Overhead Squats

20 Front Squats

4 Burpees at the top of each minute

Scaled: (65/45#)

STRENGTH

Back Squat

1×3 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 75%

2×1 @ 80%

1xME @ 70%

Friday!

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

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

STRENGTH

Deadlift

3×5 – Empty Bar

2×5 – 30%

3×5 – 40%
Complain. It brings me joy. 🙄😊