Monday, August 12, 2019

Power CrossFit – CrossFit

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WARM UP (No Measure)

Samson stretch

Caterpillar

20x’s

push-ups

sit-ups

Leg swings forward and back

Leg swings side to side

Lateral lunges

Lunge and twist right then left 20 meters

Calf stretches

Butt kicks

WORKOUT OF THE DAY

Metcon (Time)

RX Plus:

3 ROUNDS:

30 Assault Bike Calories

20 Burpees

20 GHD Sit-Ups

RX:

3 ROUNDS:

40 Calorie Row

20 Burpees

20 Knees to Chest w/ a medball (14/10#) hold with legs

Scaled:

3 ROUNDS:

20 Calorie Row

20 Burpees

20 Wallballs Sit-Ups

STRENGTH

Back Squat

1×3 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 75%

2×1 @ 80%

1xME @ 70%

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8/9/19

Power CrossFit – CrossFit

Warm-up

Warm up (No Measure)

Row 400 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

Metcon

Metcon (Time)

For time:

50 DB Deadlifts

40 DB Shoulders to Overhead

30 DB Box Step Ups

20 DB Devil’s Presses

10 DB Thrusters

DB (35/20)

Box (24/20)

*** Use two dumbbells for each movement.

8/8/19

Power CrossFit – CrossFit

WARM-UP

warm up (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

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

Metcon

Surfer on Acid (Time)

400 m Run

21 Burpees

8/7/19

Power CrossFit – CrossFit

Warm-up

Warm up (No Measure)

Row 400 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

Metcon

Metcon (Time)

25-20-15-10

Front Squat (95/65)

Calorie Row

Strength

Front Squat (1 Rep Max (Find your 1RM))

8/6/19

Power CrossFit – CrossFit

Warm-up

warm up (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

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

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

2 Clean & Jerks

10 Push-ups

10 Toes to Bar

RX+ (135/95)

RX (95/65)

Strength

Metcon (Weight)

10 min EMOM:

3 Bench Press

3 Strict Pull-ups

**Increase to heavy finish.

**Scale to kipping pull-ups if need be.

8/5/19

Power CrossFit – CrossFit

Warm-up

Warm up (No Measure)

Row 400 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

Metcon

Metcon (Time)

4 Rounds for Time:

21 Box Jumps (24/20)

18 Wall Balls (20/14)

15 Kettlebell Swings (53/35)

12 Burpees

8/2/19

Power CrossFit – CrossFit

Warm-up

Warm up (No Measure)

Row 400 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

Metcon

Metcon (Time)

40-30-20-10

Air Bike Calories

Back Rack Lunges (45/35)

Thrusters (45/35)