Wednesday, May 6, 2020

Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 800 meters

Jump rope for 2 minutes

Calf stretches

Foam roll IT band and calves

Samson stretch

Caterpillar

20 x’s

push press w/ empty bar

air squats

back exts

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes:

-5 HSPUs

-10 Calorie Row

-15 DB Renegade Rows (30/20#)

-20 Double Unders

Substitutions:

-HSPUs- Handstand hold for 3 seconds for each rep or HSPU w/knees on a box/chair.

-Sub the row for a 200 meter Run.

-Sub Double Unders with tuck jumps or 4 times singles. Double Under attempts count as as a sub as well.

Tuesfay, May 5, 2020

Power CrossFit – CrossFit

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Warm up (No Measure)

Jog 800m or Slow Row 1,000m

MOBILITY:

T-spine smash (foam roller)

Quad smash (foam roller)

Banded hamstring stretch

CROSSOVER activation

Forearm stretches

20 x’s

Shoulder ROM

OH squats w/ broom

push press w/ empty bar

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

3 Rounds of:

-Max Unbroken Clean-and-Jerks (95/65#)

-400 meter Run

-20 Ball slams

*Your score is the number of C&J Reps.

Monday, May 4, 2020

Power CrossFit – CrossFit

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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)

5 Rounds:

10 Box Jumps (24/20″)(stair step ups)

20 Sit-Ups

10 Squat Cleans (Random object/dumbbells/barbell)

STRENGTH

Back Squat

1×3 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 75%

2×1 @ 80%

1xME @ 70%

Friday, May 1, 2020

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 (Time)

5 Rounds for time:

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Shoulder to Overhead

RX Plus- 50/35#

RX- 35/20#

Thursday, April 30. 2020

Power CrossFit – CrossFit

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WARM UP (No Measure)

ROW 1000 meter or RUN 800

50 Double unders

Shoulder ROM

Calf stretches

Foam roll hamstrings and quads

Air squats
Take 5 minutes to warm up with very light weight on the clean and jerks. If you are smart you will add in the Burgener Warm-Up.

WORKOUT OF THE DAY

Metcon (Time)

“LEE FEHLING”

3 Rounds for Time

-50 Wallballs (20/14 lb)

-10 Clean-and-Jerks (95/65 lb)

🇺🇸 This Firefighter Hero WOD is dedicated to Lee Fehling, FDNY, Engine 235, who was killed on September 11, 2001.

Lee Fehling, 28, of Wantagh, was a New York City firefighter assigned to Engine Co. 235 in Bedford Stuyvesant. He was last seen heading toward the south tower.

Wednesday, April 29, 2020

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

Metcon (Time)

40-30-20-10 Reps for Time

Unbroken Burpees

Unbroken Air Squats

Tuesday, April 28, 2020

Power CrossFit – CrossFit

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WARM-UP

Y’all know you don’t listen! 🙄

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

Cash In:

100 meter Farmers Carry (85/55 lbs)

Then, AMRAP of:

5 Bear Complexes (95/65 lbs)

10 Bar Over Burpees

200 m Row

Cash Out:

100 meter Farmer’s Carry (85/55 lbs)

1 bear complex consists of:

1 power clean, 1 front squat, 1 push press, 1 back squat, and 1 push press.