Wednesday, March 17, 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)

10 ROUNDS:

-10 Calorie Row

-10 DB Power Clean (40/20#)

-5 Burpees over the Rower

CORE WORK

6 rounds:


20 sec Flutter kicks

10 sec Rest

20 sec Hollow Body Hold

10 sec Rest

Thursday, March 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)

FOR TIME:

-10 Box Jumps

*

-10 Box Jumps

-2O Push-Ups

*

-10 Box Jumps

-20 Push-Ups

-30 Alt Lunges

*

-10 Box Jumps

-20 Push-Ups

-30 Alt Lunges

-40 Sit-Ups

*

-10 Box Jumps

-20 Push-Ups

-30 Alt Lunges

-40 Sit-Ups

-50 Back Squats (75/55#) RACKED

STRENGTH

Clean and Jerk

Week 11 of 12: Hatch


• 3 reps at 70% of 1RM

• 2 reps at 75% of 1RM

• 1 rep at 80% of 1RM

Power Clean + Front Squat + Jerk

• 3 of each at 50% of 1RM Clean

• 2 of each at 60% of 1RM Clean

• 1 of each at 70% of 1RM Clean

CORE WORK

3 rounds:

10 AbMat Sit-ups w/ Plate 25/15#

10 Russian Twists w/ Plate 25/15#

10 Hollow Body Rocks

Tuesday, March 16, 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)

AMRAP IN 18 minutes:

-10 Thrusters (95/65#)

-10 KB SWINGS (1.5/1pd)

-10 T2B

STRENGTH

Front Squat

Week 11 of 12: Hatch

• 5 reps at 60% of 1RM

• 5 reps at 70% of 1RM

• 5 reps at 75% of 1RM

• 5 reps at 80% of 1RM

Back 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

Friday, March 12, 2021

Power CrossFit – CrossFit

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WARM-UP

WORKOUT OF THE DAY

Crossfit Games Open 21.1 Foundations (Ages 16-54) (Time)

For time:

1 bear crawl

10 jumping jacks

3 bear crawls

30 jumping jacks

6 bear crawls

60 jumping jacks

9 bear crawls

90 jumping jacks

15 bear crawls

150 jumping jacks

21 bear crawls

210 jumping jacks

The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.

The jumping jacks can be modified to a “stepping jack” if needed.

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Foundations (Ages 16-54) click here

SCALED

Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here

RX

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

Crossfit Games Open 21.1 Equipment Free (Ages 16-54) (Time)

For time:

1 wall walk

10 lateral jumps

3 wall walks

30 lateral jumps

6 wall walks

60 lateral jumps

9 wall walks

90 lateral jumps

15 wall walks

150 lateral jumps

21 wall walks

210 lateral jumps

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Equipment Free (Ages 16-54) click here

Thursday, March 11, 2021

Power CrossFit – CrossFit

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Take 10-15 Minutes and show your body some love (No Measure)

Shoulder ROM

Quad smash

Roller calf smash

Calf stretch

Banded hamstring stretch

Banded wall squat

Couch stretch

Caterpillar

FOAM ROLL

WORKOUT OF THE DAY

400 meter Lunge (Time)

Back knee kisses the ground.

STRENGTH

Clean and Jerk

Week 10 of 12: Hatch


• 3 reps at 75% of 1RM

• 2 reps at 80% of 1RM

• 1 rep at 90% of 1RM

• 1 rep at 93% of 1RM

• 1 rep at 96% of 1RM

CORE WORK (abdominals)

3 rounds:

• 10 GHD Sit-ups

• 10 Good Mornings (75/55#)

• 10 Bar Knee Raises

Wednesday, March 10, 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)

15-12-9-6-9-12-15

-Back Squats

-STO

*10 PUSH-UPS BTW SETS

RX Plus-(135/95#)

RX-(95/65#)

STRENGTH

Snatch

Week 10 of 12: Hatch

• 3 reps at 75% of 1RM

• 2 reps at 80% of 1RM

• 1 rep at 90% of 1RM

• 1 rep at 93% of 1RM

• 1 rep at 96% of 1RM

Overhead Squat

• 3 reps at 70% of 1RM

• 2 reps at 80% of 1RM

• 1 rep at 90% of 1RM

Tuesday, March 9, 2021

Power CrossFit – CrossFit

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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 – Reps)

EMOM FOR 20 MINUTES:

Minute 1: GHD SIT-UPS

Minute 2: GI Janes

Minute 3: Deadlifts (Heavy enough to pull unbroken)(185/135#)

Minute 4: Assault Bike Calories

STRENGTH

Back Squat

Week 10 of 12: Hatch


• 5 reps at 60% of 1RM

• 5 reps at 65% of 1RM

• 5 reps at 70% of 1RM

• 5 reps at 75% of 1RM

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

Monday, March 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

Metcon (AMRAP – Reps)

MIN 0-4

-400 M ROW

MIN 4-9

-400 M ROW

-7 SQUAT CLEANS (95/65#)

MIN 9-15

-400 M ROW

-7 SQUAT CLEANS

-9 BAR OVER BURPEES

MIN 15-22

-400 M ROW

-7 SQUAT CLEANS

-9 BAR OVER BURPEES

-11 BOX JUMPS

MIN 22-30

-400 M ROW

-7 SQUAT CLEANS

-9 BAR OVER BURPEES

-11 BOX JUMPS

-13 SHOULDER TO OVERHEAD (SAME WEIGHT AS SQUAT CLEANS)

STRENGTH

Deadlift

4 sets of 3 reps

Start light then work up to a 3 rep max

Bench Press

• 3 reps at 70% of 1RM

• 2 reps at 80% of 1RM

• 1 rep at 90% of 1RM

• 1 rep at 100%+ of 1RM

Friday, March 5, 2021

Power CrossFit – CrossFit

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Mobility (No Measure)

Banded knee side walks 10 meters

T- spine smash overhead extension 1 minute

Roll out lats 1 minute each side

Quad smash

Roller calf smash

Toe hold roller calf smash

Stretch hamstrings by lunging rt/left opposite elbow to ground 10 meters

Banded wall squat 1 minute

Couch stretch 1 minute

WORKOUT OF THE DAY

Metcon (Time)

6 ROUNDS:

-45 Double-Unders

-30 Air Squats

-15/12 Calorie Row

STRENGTH

Front Squat

Week 9 of 12:

• 4 sets of 5 reps at 65% of 1RM

Back Squat

• 5 reps at 65% of 1RM

• 3 sets of 5 reps at 75% of 1RM

Thursday, March 4, 2021

Power CrossFit – CrossFit

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WARM UP (No Measure)

Shoulders ROM x 20

Box shoulder stretch 20 seconds x 2

CROSSOVER activation

Samson stretch 10 meters x 2

Caterpillar 10 meters x 2

3 ROUNDS NOT FOR TIME:

10 x Knees to chest

10 x back ext or good mornings

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:


• 2 Box Jumps (24/20″)

• 2 Russian Kettlebell Swings (1.5/1pd)

• 2 HR Push-ups 
• 4 Box Jumps

• 4 Russian Kettlebell Swings

• 4 HR Push-ups 
• 6 Box Jumps

• 6 Russian Kettlebell Swings

• 6 HR Push-ups

… continue pattern until time is up

STRENGTH

Clean and Jerk

• 3 reps at 75% of 1RM

• 2 reps at 85% of 1RM

• 1 rep at 95% of 1RM

• 1 rep at 98% of 1RM

Clean Pull

• 5 reps at 95% of 1RM Clean

• 5 reps at 100% of 1RM Clean