Wednesday, October 9, 2019

Power CrossFit – CrossFit

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WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

14 min AMRAP:

2 Matador Dips

2 KB Swings

2 T2B

4 Matador Dips

4 KB Swings (1.5/1 pood)

4 T2B

6 Matador Dips

6 KB Swings

6 T2B

… continue pattern until time is up.

STRENGTH

Bench Press

Dumbbell Bench (5×10)

5 sets of 10 reps

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Tuesday, October 8, 2019

Power CrossFit – CrossFit

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WORKOUT OF THE DAY

Metcon (Time)

2 rounds for time:

-30 Assault AirBike (calories)

-30 Deadlifts (115/75#)

-30 Push Jerk (115/75#)

EXTRA CREDIT

12 Minute Core Tabata (AMRAP – Reps)

12 Minute Core Tabata:

8RDS-Plank Jacks

From plank position jump feet both out at the same time to wide legs and then back in to center. Each time you come back to center is one rep.

8RDS-Full-sit-up

1.) Lie on your back with knees bent, feet on the ground and hands over your head.

2.) Sit up all the way with chest coming to your knees and with feet remaining on the ground.

3).Touch your feet with your hands.

4.) Return back to starting position with hands touching the ground behind your head.

8 RDS-Mountain Climbers

Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot on ground; this is your start position. Simultaneously jump the bent forward leg back and the back leg forward alternating and jumping legs back and forth while keeping torso of body as straight as possible while performing these movements. Each time a leg jumps forward counts as one rep.

Friday, October 4, 2019

Power CrossFit – CrossFit

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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

WORKOUT OF THE DAY

Metcon (Weight)

Take 12 minutes to work up to a moderate weight:

5 sets

3 Front Squats + 1 Split Jerk

REST 5 MINUTES THEN:

Metcon (Time)

50-40-30-20-10

Air Squats

100ft Lunge walk after each set

Time is a Construct

Power CrossFit – CrossFit

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

WORKOUT OF THE DAY

Metcon (Weight)

Complete 5 Rounds, Not for Time:

Farmer Carry x 100 Meters

Bike or Row x 10 Calories

Medicine Ball Sit-Ups x 10-15 Reps

DB Bench press x 10 Reps, Neutral Grip

Choose your own weight for the carry and press. Rx+ go 5/10 lbs heavier than you normally would or use kettle bells instead of dumb-bells.

Wednesday, October 2, 2019

Power CrossFit – CrossFit

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Warm up (No Measure)

-800m slow row, 400m jog or 2 minute slow bike

-Do 5 reps of each movement from today’s Metcon with no weight or an empty bar.

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

17 minutes AMRAP:

-20 Kettlebell Swings (1.5/1pood)

-20 Wallballs (20/14#)

-20 Push-ups

STRENGTH

Bench Press (1xME)

3×5 – Empty Bar

2×5 – 30%

3×5 – 45%

1xME -65%

Tuesday, October 1, 2019

Power CrossFit – CrossFit

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SNATCH WARM-UP (No Measure)

10 SECOND HOLD FOR EACH OF THE FOLLOWING MOVEMENTS: Use a light weight. Anything from a broom stick to an empty bar.

1.) Squatting Stretch- Snatch grip the bar. Tuck the bar into hip pockets and squat below parallel. Arms will be in a scarecrow position. Tall upright chest position.

2.)Squat Snatch empty bar into Overhead Receiving Position- Stand up with bar still holding snatch grip.

3.) Muscle snatch and overhead squat x 3 and hold.

WORKOUT OF THE DAY

Metcon (Time)

30-20-10

-Calorie Row

-Hang Snatch

-GHD Sit-ups *scale appropriately

RX Plus-(95/65#)

RX-(75/45#)

STRENGTH

DIPS (3xME)

Scale appropriately:

box dips

bands on matador

body weight on matador

rings

weighted matador

weighted rings

SKILL

Rope Climb (3 attempts ME)