Friday, May 28, 2021

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 (AMRAP – Rounds and Reps)

AMRAP IN 18 minutes

6 Handstand Push-Ups

9 Deadlifts (135/95#)

12 Box Jumps (24/20″)

15 Assault Bike Calories

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

Thursday, May 27, 2021

Power CrossFit – CrossFit

WARM UP (No Measure)

ROW 500 meters

Calf and Achilles tendon stretches

Shoulder ROM

Knees to chest x 20

Push press w/ an empty bar x 20

20 meters of:

Samson stretch

Caterpillar

Duck walk

WORKOUT OF THE DAY

Metcon (Distance)

32 Minute Max Meters Row

@ Min 4 Complete 100 Dubs or 300 singles

@ Min 8 Complete 50 Air Squats

@ Min 12 Complete 50 Abmat Sit-Ups

@ Min 16 Complete 20 Burpees

@ Min 20 Complete 400 M Run

@ Min 24 Complete 40 KBS

@ Min 28 Complete 20 DB PP

Wednesday, May 26, 2021

Power CrossFit – CrossFit

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WARM UP (No Measure)

Slow jog for 5 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)

40-30-20-10

•Wallballs (20/14#)

•Push-ups

• Dumbbell Walking Lunges for meters (30/20#)

STRENGTH

Front Squat

@60% of your max do 4 reps every minute for 10 minutes.

Tuesday, May 25, 2021

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)

5 Rounds of:

1 Power Clean

3 Hang Squat Cleans

2 Jerks

80 meter sprint

——2 minute rest——-

Then, 5 Rounds of:

1 Power Clean

3 Hang Squat Cleans

2 Jerks

80 meter sprint

RX Plus-(135/85#)

RX-(115/65#)

STRENGTH

Overhead Squat (Find one rep max)

Friday, May 21, 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 (AMRAP – Rounds and Reps)

12 minutes AMRAP:

-25 Abmat Situps

-15 Front Squats (115/75#)

-10 Pull Ups

Back Squat

• Test for new 5RM

Shoulder Press

• Test for new 5RM

Power Clean

• 5 sets of 3 reps

Thursday, May 20, 2021

Power CrossFit – CrossFit

WARM UP (No Measure)

Slow jog for 5 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:

-10 Calorie Row

-10 Hang Squat Cleans (95/65#)

-50 Double Unders

-10 Power Snatches (95/65#)

-10 Calorie Bike

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, May 19, 2021

Power CrossFit – CrossFit

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)

21-15-9

•WALLBALLS (20/14#)

•BURPEE BOX JUMP OVERS (24/20″)

—REST 2 MINUTES—

21-15-9

•T2B

•SDLHP (95/65#)

STRENGTH

Back Squat

• 2 sets of 5 reps at 80%

Bench Press

• 3 sets of 5 reps at 90%

Pull-ups

Strict pullups

• 3 sets of 5 reps

Tuesday, May 18, 2021

Power CrossFit – CrossFit

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)

-30 Strict Press

-15 Bear Complex

-30 Push-ups w/ shoulder taps (right then left)

-15 Bear Complex

-30 Push-ups w/ shoulder taps (right then left)

-15 Bear Complex

-30 Strict Press

RX Plus- (95/65#)

RX-(65/35#) Don’t drop the weight if you have 10s on a 45 and we all know not to drop an empty barbell.

Bear complex is:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

CORE WORK

3 rounds:

-10 GHD Sit-ups

-10 Good Mornings 45/35#

-10 AbMat Sit-ups

Monday, May 17, 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 (Distance)

18 MIN MAX METER ROW

*EVERY 3 MINUTES PERFORM

-5 PULL-UPS

-10 PUSH-UPS

-15 AIR SQUATS

STRENGTH

Back Squat

• Test for new 5RM

Bench Press

• Test for new 5RM

Power Snatch

• 6 sets of 2 reps