The Power House at Highland
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5:44 am

160510

P1 Strength:
4 Set Total
Single Arm Supported Row or Assisted Pullups
Assisted Pushup or DB Chest Press on Foam Roller
Rest exactly 60” between movements
***the goal of this workout is to establish a 4 set total for each movement that we will retest at the end of this 4-week cycle
***range of motion for pushup is top of shoulder level or below elbow, line of body should be stable from ankle to shoulder

P2 Strength:
4 Set Total
Strict Pullups
Dips
Rest exactly 60” between movements
***athletes should have P2 standard complete to do dips, the p2 standard for pullups is a requirement for the memorial day murph workout
***the standard range of motion for dips is top of shoulder level or below elbow, forearm should be vertical throughout
***the goal of this workout is to establish a 4 set total for each movement that we will retest at the end of this 4-week cycle

P1 WOD:
2 Rounds
1k Row or .50 mile run or 2 mile bike
30 Ballslams or Wallball
30 Updowns

P2 WOD:
2 Rounds
2k Row or 1 Mile Run or 3 Mile Bike
30 Hang Power Cleans 135/95
30 Bar - Facing Burpees
***use pads for hang power cleans



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5:43 am

160509

P1 Strength:
P1 CrossFit Total
Athletes will have 10’ per movement to determine a max for each exercise. If they athlete finds the max weight before the allotted time they should complete an additional 1-2 sets at a lighter weight
Goblet Squat or 2-KB Squat (box or full depth) 15RM
1/2 Kneeling Upside down press x 8RM per arm
Contralateral Single Leg Deadlift 5RM per leg or Hex Bar Deadlift 10RM
***Sorensen P2 standard is required for Hex Bar versus single leg

P2 Strength:
CrossFit Total
10’ Per Lift to Complete No More than 3 1 Rep Max Attempts Per Lift: Squat, Press, Deadlift
***Athletes should choose front squat or back squat and also box squat versus full depth squat based on priority. This will be the lift used for the entire cycle. If the athlete is not ass to grass they are box squatting, betweenen sets complete 30" half kneeling hip flexor stretch per side

P1 WOD:
3 Rounds for Time
20 Alternating reverse lunges MB or BW
Farmer Carry to Bayard and back
20 Abmat Situps

P2 WOD:
3 Rounds for Time
20 alternating reverse lunges 10/10 front rack 95/65
Farmer carry to bayard and back 55/35
20 Toes to Bar