The Power House at Highland
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9:17 am

150227



P1 

A. Complete 3 Sets of 
1/2 kneeling Kettlebell Press x 6-8 Per side 
Rest 30" 
Alternating Reverse Lunge x 6-8 Per Leg 
Rest 45" 
Hanging Knee Raises x 8-10
Rest 60" 

B. CrossFit Games Open 15.1 - Scaled Division
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85/55 lbs)
5 ground-to-overhead* (85/55 lbs)
When the clock hits 9:00…

Against a 6-minute running clock, find your 1-RM Clean and Jerk

Or, for low back/shoulder restriction

9' AMRAP of 

15 Hanging Knee Raises 

5 2-DB Single Leg Deadlifts Per Side 

5 Push Press or Pushups
@ 9' , Row 6' for distance 


P2

A. Spend 10-15' Working up to a heavy single in the Clean and Jerk 

B. 6'-18' EMOM 
1- 5-10 Toes to bar (recommended 1-2 Unbroken Sets of 5 reps) 
2- 5-10 Deadlifts 115/75
3- 5-9 Snatches 115/75
****If you are doing the full 15.1/A workout today, do 6-9 minutes and then rest before completing 15.1, if you want to wait and do it another day, use this as a practice day

C. 15.1/A
Workout of the Day

CrossFit Games Open 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 Toes to Bars
10 Deadlifts (115/75 lbs)
5 snatches (115/75 lbs)

When the clock hits 9:00…

Against a 6-minute running clock, find your 1-RM Clean and Jerk

OR…

Finish Part B and then Complete 2 More Rounds of the CrossFit Warmup.


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1:17 pm

150224

P1

A. EMOM 18'
1- Abstrap hanging knee raises x 10-15
2- Split squat to press overhead with 2 db's or kb's x 8-10 per leg
3- jump rope, stairs, treadmill, or standing bike sprint x 40"

B. Alternating Tabata
Shoulder taps
Russian Swings or jump rope

C. Accumulate 2' in a plank
Accumulate 1' in the top of a dip
Accumulate 2' in the bottom of a squat
Spend 2-4' working on soft tissue


P2

A. EMOM 10'
1- 3-Posiition Snatch (full squat depth)
2- 8-12 Dips

B. Alternating Tabata for 8'
Burpees
Ballslams

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8:23 am

150223

P1

A. 4 Sets
Single Arm Row x 10-12 Per side @ 2111
Rest 30" 
Russian Step Up x 10-12 Per Leg @ 20X1
Rest 60" 

B. 3 Rounds for time 
500m Row 
30 Airsquats 
20 Ballslams 
Rest 60"

C. 2 Sets
Bird Dog 6 per side @ 1012
Clamshell x 10-15 per side or Monster Walk x 60"

D. 3 Sets
Elbows to Hands Plank x 8-10 each direction

Oblique Side Dips x 15-20 per side
Mountain Climbers x 20-30 Per side
Hollow hold x 30"


P2

A. Every minute, on the minute, for 20 minutes (10 sets of each):
Minute 1 – Row 40" for max calories
Minute 2 – 15 Wallball (alternate between RX ball and something lighter)


B. 3 Sets for Quality 
Kipping or Butterfly Pullups x 10-20
90" Max Double unders
Alternating Pistols x 10-20 (add weight if possible)
***rest as needed between movements

C.  Optional Finisher:
4 Rounds For Time 
10 Box Jumps or step ups
10 2-db push press 

D. 3' Row easy pace
2' per side shin to wall 
2' per side it band foam or rumble roll

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6:38 am

150220

P1

A. 3-4 sets for quality 
2-DB Thrusters x 6-8
Rest 60" 
Sumo deadlift High pull x 6-8
Rest 60" 

B. 21-18-15-12-9-6-3 reps for time of:
Wallball 
Row for Calories


P2

A. Warmup the barbell thruster to a medium heavy weight for sets of 5

Complete 4' EMOM
1- 5 Thruster
2- 5 burpees

B. MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS MEN - includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS WOMEN - includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

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7:08 am

150216

P1

A. 4 Sets
1/2 kneeling kettlebell windmill 5-10 per side
Rest 30"
Single sided kettle bell front or overhead squat x 5-10 per side 
Rest 30" 
Hollow Rock/Hold x 30"
Rest 30-60" 

B. 20' AMRAP 
500m Row 
40 Airsquats
30 BF Situps
20 Pushups
10 Pullups



P2

A. Every two minutes, for 16 minutes (8 sets of):
Overhead Squat x 3-4 reps

Build in weight over the course of the 8 sets. 

B. “Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

C. Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

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9:34 am

150215

P1

A. 5 x 1' sprint on the rower, rest as needed between efforts. Intensity should be high enough that the athlete needs at least 60" - 2' rest between efforts

B. 4 sets 
Hex bar x 6-8 or 2-db single leg deadlifts x 6-8 per leg
Rest 30-60" 
Half-kneeling Upside down kb press x 10-12 per arm 
rest 30-60" 
Med/Swiss ball walkout to plank or walkout to pushup 3 x 20" 
Rest 30"-60"

C. 3 rounds quickly
10-12 goblet squats
250m row or ski erg or 75" double unders


P2

A. Clean and Jerk Warmup Part 1 & 2
Every 2' for 8' 
Power Clean and Jerk 1.1.1
***drop between sets as needed. Add load as speed and technique allow.

B. In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
Row 2000 Meters
50 Hang Power Cleans (155/105 lbs or 75% of above max weight for the day, whichever is lighter)
75 Pull-Ups
100 Burpee Box Jump-Overs
75 Pull-Ups
50 Power Cleans
Row 2000 Meters

C. In any order
80 Walking Lunges (weighted if possible) 
80 Weighted Russian Twist


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8:19 am

150213

P1

A. 5 Sets
Single Arm DB or KB Thruster x 5-7 per arm
Rest 30" 
60" Jump Rope Practice (scale to 30" hopping, 30" balancing on balls of the feet + 30" plank)
Rest 60"

B. 4' AMRAP 
30 Alternating Reverse Lunges 
20 double unders or 100 Single Unders or 20 cal rowAMRAP Jumping Pullups

Rest 2' 

4' AMRAP 
30 Alternating Forward Lunges
20 double unders or 100 single unders or 20 cal row
AMRAP Dips or Pushups or TRX YTW's

Rest 2' 

4' AMRAP 
30 Walking Lunges 
20 double unders or 100 single unders or 20 cal row
AMRAP Burpees

P2

A. Snatch Warmup Part 1 & 2
Power House Snatch Warm Up Part 1
Power House Snatch Warm Up Part 2

EMOM 6-12'
1- Snatches x 2-3 touch and go 
2- burpees x 5-10
***more advanced athletes should do full 12' and build weight on the barbell, less advanced athletes. less advanced athletes do 6'-8' and then rest before beginning whatever scaled version of workout in B. 


B. Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible


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7:04 am

150211

P1

A. EMOM 10-14'
1- Russian Swing x 15-20 or Ballslam x 10-15
2- DB Push Press x 10-12 or banded external rotation 10-15 per side

B. 15-12-9
Row For Calories
Step Ups per leg

Rest 90" - 3'

2 Rounds
100 Single Unders (or 300m row or .20 run/stairs)
30 Air squats
20 TRX Pullups
10 Hanging Knee Raises

C. 3' Aerobic
1' Forearm Plank
2' per side hamstring floss (heavy tension)
2' per side brettzl

P2

A. EMOM 14'
1- Deadlift x 10 reps (start @ 50% and build and weight as technique
and speed allows)
2- 2-DB Push Press x 10-12 Reps

B. For Time
15-12-9
Chest to bar pullups
Box Jumps 24/20"

Rest 3'

50 Double Unders
40 Toes To Bar
30 Cal Row

Rest 2'

20 burpees
10 MU or 10 Chest to Bar Pullups & 10 Dips

C. 3' Jump Rope
1' Forearm Plank
2' per side hamstring floss (heavy tension)
2' per side brettzl

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7:04 am

150211

P1

A. EMOM 10-14'
1- Russian Swing x 15-20 or Ballslam x 10-15
2- DB Push Press x 10-12 or banded external rotation 10-15 per side

B. 15-12-9
Row For Calories
Step Ups per leg

Rest 90" - 3'

2 Rounds
100 Single Unders (or 300m row or .20 run/stairs)
30 Air squats
20 TRX Pullups
10 Hanging Knee Raises

C. 3' Aerobic
1' Forearm Plank
2' per side hamstring floss (heavy tension)
2' per side brettzl

P2

A. EMOM 14'
1- Deadlift x 10 reps (start @ 50% and build and weight as technique
and speed allows)
2- 2-DB Push Press x 10-12 Reps

B. For Time
15-12-9
Chest to bar pullups
Box Jumps 24/20"

Rest 3'

50 Double Unders
40 Toes To Bar
30 Cal Row

Rest 2'

20 burpees
10 MU or 10 Chest to Bar Pullups & 10 Dips

C. 3' Jump Rope
1' Forearm Plank
2' per side hamstring floss (heavy tension)
2' per side brettzl

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7:04 am

150211

P1

A. EMOM 10-14'
1- Russian Swing x 15-20 or Ballslam x 10-15
2- DB Push Press x 10-12 or banded external rotation 10-15 per side

B. 15-12-9
Row For Calories
Step Ups per leg

Rest 90" - 3'

2 Rounds
100 Single Unders (or 300m row or .20 run/stairs)
30 Air squats
20 TRX Pullups
10 Hanging Knee Raises

C. 3' Aerobic
1' Forearm Plank
2' per side hamstring floss (heavy tension)
2' per side brettzl

P2

A. EMOM 14'
1- Deadlift x 10 reps (start @ 50% and build and weight as technique
and speed allows)
2- 2-DB Push Press x 10-12 Reps

B. For Time
15-12-9
Chest to bar pullups
Box Jumps 24/20"

Rest 3'

50 Double Unders
40 Toes To Bar
30 Cal Row

Rest 2'

20 burpees
10 MU or 10 Chest to Bar Pullups & 10 Dips

C. 3' Jump Rope
1' Forearm Plank
2' per side hamstring floss (heavy tension)
2' per side brettzl

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