The Power House at Highland
(1) 55116 (1) AMRAP (1) ashley stiles (1) Athlete of the Month (1) back squat (1) barbell (1) Beast of the Month (3) bench press (4) box jump (1) burpee (6) burpees (1) calorie (1) champion (1) clare flanagan (2) clean and jerk (1) Community (1) core (1) cross fit (4) CrossFit (16) CrossFit Endurance (1) deadlift (6) double unders (5) dumbbell (2) Eli Krahn (1) emom (1) Erik Admundson (1) fms (1) front squat (2) goblet squat (1) ground to overhead (1) gunnar regan (1) handstand (1) hang clean (1) hang snatch (3) highland (10) highland park (2) hollow hold (1) jill lipset (1) jump rope (1) kettle bell (4) kettlebell (1) kettlebell swings (3) logan u'u (1) lunges (2) Masters (1) Max Lipset (2) meredith forbes (1) Minneapolis Rowing Club (1) Minnesota High School Track & Field (1) Minnesota Track and Field (1) mobility (1) OATI (1) plank (1) pose method (1) power house (8) press (1) pull-up (1) pull-ups (1) push jerk (1) push press (1) push-up (3) pushup (1) pushups (2) row (10) run (3) running (1) running prep (1) Running Training Programs (1) side door (11) Side Door CrossFit (5) sit-ups (1) situp (1) small class sizes (1) snatch (3) squat (6) st paul (1) st. paul (9) step-ups (1) Strength & Conditioning (1) strength and conditioning (1) sumo deadlift (1) TC Medtronic Mile (1) The Power House (1) The Power House at Highland (5) thrusters (1) toes to bar (2) track and field (1) Transformation (1) TRX (1) v-up (1) wall ball (1) wall balls (4) wallball (2) Whole Life Challenge (1) Win Your Life (1) Women athletes (1) youth athlete (1)
0 Comments
9:54 am

150115

P1

A. 4 sets
Hexagon Bar Deadlift x 5-7 reps @ 21X1
Rest 60"
Supinated Chinup x 6-8 reps @ 31X0
Rest 60"

B. Moving quickly and smoothly between movements:
10 Wallball
10 Calories Rowing or Stairs or 30 single under
20 Wallball
20 Calories Rowing or Stairs or 60 single under
30 Wallball
30 Calories Rowing or Stairs or 90 single under
20 Wallball
20 Calories Rowing or Stairs or 60 single under
10 Wallball
10 Calories Rowing or Stairs or 30 single under

C. 2-3 Sets
Arch hold 20-30"
Rest 30"
Single leg plank x 20-30" per side
Rest 30"


P2

A. Every 2' for 16': Power Clean + Hang Power Clean. Start at 50% of max from 150104 or max clean and build from their as speed and technique allows.

B. Moving quickly and smoothly between movements:
AMRAP 6'
15 double unders
12 Deadlifts #155/105
9 Hang Clean
6 Box Jump 24"/20"
***deadlift weight should be no greater than 75% of the clean above

Rest 3-4'

As fast as possible, note time:

25 burpees
60 wallball #20/14
25 burpees
***Goal here is to go unbroken on as many wallball as possible

C. 3 Sets
15-20 Reverse Hyper
Rest 45"
Handstand Hold x 30-60"