Power Crossfit WOD Blog: 2015

Monday, April 20, 2015

MONDAY, APRIL 20, 2015

We are starting our second 4 week Wendler strength cycle. Increase your 1 RM on all lifts: 5 lbs for upper body and 10 lbs for lower body. If you recently found your 1 RM use that number.

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Back Squat (3 x 5)Add 10 lbs to your 1 RM. Unless you recently found your 1 RM. Percentages are based of off 90% of 1RM.

1 x 5 @ 65%

1 x 5 @ 75%

1 x 5 @ 85%

Power Clean (3 x 5)Add 5 lbs to your 1 RM. Percentages are based of off 90% of 1 RM.

1 x 5 @ 65%

1 x 5 @ 75%

1 x 5 @ 85%

Metcon (AMRAP - Rounds and Reps)

20 minutes AMRAP
4 HSPUs
8 T2B
12 KB swings (1.5/1 pood)

200 meter sprint

Tuesday, April 14, 2015

WEDNESDAY, APRIL 15, 2015


	"Finding a good player is easy. Getting them to play as a team is another story." - Casey Stengel

Run warm up

50 double unders
Samson stretch
Caterpillar
20x's
Leg swings forward and back
Leg swings side to side
Lateral lunges
Lunge and twist right then left 20 meters
Calf stretches
Butt kicks

Deadlift (3 x 5 )

3 x 5 means 3 sets of 5 reps. This is a deload week.

5 repetitions of 90% of your 1RM @ 40%

5 repetitions of 90% of your 1RM @ 50%

5 repetitions of 90% of your 1RM @ 60%

Squat Snatch (3 x 5)

3 x 5 means 3 sets of 5 reps. This is a deload week.

5 repetitions of 90% of your 1RM @ 40%

5 repetitions of 90% of your 1RM @ 50%

5 repetitions of 90% of your 1RM @ 60%

Metcon (Time)

5 ROUNDS OF:
20 Box jumps (24/20")
400 m Run

RX plus is with a weighted vest.
RX is box jumps no step ups.

Sunday, March 15, 2015

MONDAY, MARCH 16, 2015

Metcon (Distance)

100 miles in 100 days!

Run and DU's

RUN 900 meters
50 Double Unders

Burgener Warm-up

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

3 position snatch (3 sets of the complex @ 75%)

(floor, below knee, above knee) % based off of 1 RM of hang snatch
60% x 1
65% x 1
70% x 1
75% x 3 sets of position snatch

Metcon (Time)

5 rounds of:
Row 250 meters
10 Push Press
15 Ghd sit-ups
20 Box jumps or step overs (24/20") *both feet must touch the box unless you are jumping over the box.

Rx Plus - Push Press 135/95#
Rx - Push Press 95/65#

FRIDAY, MARCH 13, 2015

Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots, 20-lb. ball to 10 feet
100 double-unders

THURSDAY, MARCH 12, 2015

Metcon (Distance)

100 miles in 100 days still going on!

Rest/Active Recovery

Today is a rest/active recovery day. You can make up a WOD/strength that you may have missed or do the following warm up and WOD. So many choices on Thursday.

Mobility/warm up

Quad smash
Roller calf smash
Calf stretch
Banded hamstring stretch
Banded wall squat
Couch stretch
Caterpillar
Crossover activation

Row and DUs

Row 1,000 meters
50 Double Unders

Metcon (Time)

JENNY SAID.......

15 burpees w/plate (25/15#)
30 KB swings (1.5/1 pd)
400 meter run w/plate
30 KB swings (1.5/1 pd)
15 burpees w/plate (25/15#)

WEDNESDAY, MARCH 11, 2014

Row, DU, Ployo medball warm

1,000 meter row or 900 meter run
50 Double unders

2 rounds Not for time:
10 medball/slamball tosses w/ partner or wall:
- chest passes
- overhead tosses
- rotational tosses
- granny shots
- wallballs 6"

SKILL

3 rounds Not for time:
2 rope climbs
10 GHD sit-ups
10 back extensions

Deadlift (Take 10 minutes to work up to a heavy 2 rep)

Take 10 minutes to work up to 2 heavy reps but don't max. Accept for Todd. I know you can't help it ;-)

Metcon (AMRAP - Reps)

8 rounds:
- 30 seconds of DB hang squat cleans
- 30 seconds of REST
- 30 seconds of Double unders
- 30 seconds of REST

CASHOUT

Handstand walk for max distance in meters.

Tuesday, March 10, 2015

TUESDAY, MARCH 10, 2015

Run and DU's

RUN 900 meters
50 Double Unders

CROSSOVER ACTIVATION

Mobility

Mobility:
t- spine smash overhead ext
t-spine smash w/ ext bias
shoulder rotator smash with Lacrosse ball
overhead tissue smash
foam roll

STRENGTH/SKILL

3 Rounds NOT for time of:
- 5 Turkish Getups Each Arm (building in weight)
- 3 Box Jumps for Max height
- 10 Back Extensions

Banded Speed Bench Press (10 x 2)

10 x 2 @ 60% of 1 RM of bench press on the minute (hook light bands to bar using dumbbells)

Overhead Squat (5 x 3)

Complete 5 sets of 3 reps to find your 3 rep max overhead squat.

Metcon (Distance)

Rowing Intervals:
Row 9 x (60:60)

MONDAY, MARCH 9, 2015

Metcon (Distance)

100 miles in 100 days! Day 66!

Row Run DUs

Row 1,000 meters or Run 800 meters
50 Double Unders

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength EMOM

EMOM barbell complex building in weight for 10 minutes.

No higher than 50% of 1 RM clean:
- Power clean
- Front squat
- Push press

Power Clean (Work up to a ME 5 x 2)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

GOAL:
Elite: Sub 2:30
Level 3: 2:30-4:00
Level 2: 4:00-7:00
Level 1: 7:00-10:00

Scale to get your Fran time sub 10 minutes.

Thursday, March 5, 2015

March 6, 2015

Workout 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

95-lb. overhead squats, 10 reps

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

95-lb. overhead squats, 12 reps

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

95-lb. overhead squats, 14 reps

14 chest-to-bar pull-ups

Sunday, March 1, 2015

Monday, March 2, 2015

Warm-up:

1000 meter row

50 double unders

3 rounds not for time:

10 meters Samson Stretch

10 x Overhead Squat with broomstick

10 x Sit-ups

10 x Back-extensions

10 x Pull-ups

10 x Dips

SKILL:

HS Walk 3 x's ME

STRENGTH:

BACK SQUATS

1x3@50%

1x3@60%

1x2@70%

1x1@75%

2x1@80%

1x1@70%

WOD

AMRAP 4 Minutes

12 Calorie row

12 CTB Pull-ups

Rest two minutes

AMRAP 4 Minutes

12 KB Swings (1.5/1pd)

12 Burpees to 6″ target

Rest two minutes

Run 900 meters (for time)

Monday, February 23, 2015

Tuesday, February 24, 2015

1.) Gymnastics Skills

"Death by Muscle up"

Every minute, on the minute, complete an ascending ladder of Muscle ups. 1 rep the first minute, 2 the second and so on...

2.) Bent over row 5x3

3.) WOD

21-15-9

Thrusters(95/65#)

T2B

Burpees

400 meter run btw sets (2 runs)

Monday, Feb 23, 2015

1.) Strength:

Front squat + jerk

Front squat with jerk (based on 1rm clean)

1x2+1@60%

1x2+1@65%

1x2+1@70%

1x2+1@75%

1x2+1@70%

2.) WOD

AMRAP 12 of:
50 DU
20 KBS (1.5/1pd)
7 Jerks (135/95#)

Thursday, February 12, 2015

Friday, February 13, 2014

Strength:

Power clean

2x5

1x5

1x3

1x2

5x3

Pull-ups

3 x ME

WOD:

10 ROUNDS FOR TIME:

3 HSPUS

5 T2B

7 BURPEES

Tuesday, January 6, 2015

Wednesday, January 2, 2015

Starting today we will run 100 miles in 100 days.

Front Squat

2 x 5
1 x 5
1 x 3
1 x 2
3 x 5

Bench Press

2x5
1x5
1x3
1x2
3x5

Metcon (Time)

21-18-15-12-9-6-3
Snatch (75/55#)
Box jump overs (24/20")

WEDNESDAY, DECEMBER 31.2014

The Seven (Time)

7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups

TUESDAY, DECEMBER 30, 2014

WARM UP

ROW 1,000 meters
Calf and Achilles tendon stretches
Shoulder ROM
Crossover activation
20 meters of:
Samson stretch
Caterpillar
Duck walk

I encourage that you do today's strength. It isn't for weight. It is to develop strength for your snatch. SOOOO, with that being said. Do the Burgener warm up.

Burgener Warm-up

Pressing Snatch balance + 1 OH Squat (5 x 3 )

Pressing Snatch balance should be done slow and controlled. I will post a video on PC FB page.

This is for technique not strength!

Metcon (No Measure)

Run 400 meters
100 Double unders
Run 400 meters
15 T2B
Run 400 meters
50 Wallballs (20/14#)
Run 400 meters
15 T2B
Run 400 meters
100 double unders

JUST FINISH