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week of 4/4

 Monday

Build to a heavy set of 3 Power Cleans

…then

1 x 3 @90%

1 x 3 @80%

—

For Time:

15 Hang Power Cleans (185/135)

1,500/1,200 Meter Bike

12 Hang Power Cleans (185/135)

1,200/900 Meter Bike

9 Hang Power Cleans (185/135)

900/600 Meter Bike

—

STRENGTH: You should notice that this format looks similar to what we have seen over the last few weeks. This week we are droping the reps to 3 so the weight should be increasing from previous weeks. These power cleans do not need to be touch and go.

WORKOUT STRATEGY: Athletes should aim to complete the sets of Hang Power Cleans in 4 sets max. Guys should aim to hold a 2:00/1,000m pace or faster on the Bike.

. . . Ladies 2:15/1,000m pace or faster on the Bike.

SCALING: Athletes should choose a barbell weight they could Hang Power Clean for 5 unbroken when fresh. Athletes should aim to finish in 6-10 Minutes.

Tuesday

3 Sets

20 Alternating Hammer Curls

10/10 DB Tricep Kickbacks

15 Reverse Flys

*Rest 1:00 between Sets

—

AMRAP 20:

30 Double Unders

100m Dumbbell Farmers Carry

30 Double Unders

20 Handstand Push-ups

30 Double Unders

100-ft. Dumbbell Front Rack Lunge

Dumbbells = 50s/35s

—

STRENGTH:  Today’s session starts off with some body building accessory. Focus on controlled quality reps.

WORKOUT STRATEGY: Athletes should be able to complete 30 Double Unders in under 0:45, 300-ft. Farmer’s Carry in under 2:00, and 100-ft. Double Dumbbell Front Rack Lunges in under 2:00.

SCALING: Athletes should cap Double Unders at 0:45. Athletes should choose Dumbbells they could complete 300-ft. Farmers Carry and 100-ft. Walking Lunges with 1 break max when fresh. Athletes should be able to complete HSPUs and Dumbbell Shoulder to Overhead in 4 sets max. Athletes should aim to complete 2-3 Rounds.

 

Wednesday

Front Squats

3-3-3-3-3

—

5 x AMRAP 3:

3 Burpee Pull-ups

6 Box Jump Overs (24″/20″)

9 Wall Balls (20/14)

*Rest 1 Minute Between Rounds

—

STRENGTH:  For the front squat today, we are build to a heavy set of 3 reps. You can increase weight between each set but try and keep a 5 sets working sets.

WORKOUT STRATEGY: Athletes should aim to complete 1 Round of 3 Burpee Pull-ups, 6 Box Jump Overs and 9 Wall Balls in 1:00.

SCALING: Athletes should choose reps they can complete consistently unbroken. Athletes should aim to complete 12-16 Rounds.

 

Thursday

10-8-6-4-2

Strict T2B

Renegade Row

—

Every 2:00 until athlete hits 60 Bench Reps:

18/14 Cal. Row

Max Bench Press (135/95)

Time Cap 20 Min

—

STRENGTH: This strength portion is not for time but rather for quality.  Strict toes to bar are quite difficult so scale the leg height as need. Renegade row is R arm Row, Left Arm row, Push Up.

WORKOUT: Today we are benching in high volume, so choose your weight carefully. Pick a weight on the bench press that will allow for sets of 5 to 10 reps.  Goal on the row should be about 1 Min.  Time Cap 20 Min

 

Friday

Position Power Snatch (high hang, hang, floor)

1-1-1-1-1

—

5 Rounds For Time:

400 Meter Run

15 Overhead Squats (95/65)

5-4-3-2-1 Rope Climbs

—

STRENGTH:  We have a 3-position power snatch today.  This is a great way to build snatch tech under load.  Focus on a quality starting point in each of our 3 positions. You can increase weight each set.

WORKOUT STRATEGY: Athletes should be able to complete a 400 Meter Run in under 2:00, 15 Overhead Squats in under 1:00, and 1 Rope Climb in under 0:30.

SCALING: Athletes should choose a barbell weight they can confidently Overhead Squat for 15 reps unbroken during the workout. Athletes should aim to finish in 20 – 30 Minutes.

 

Saturday

Squat Clean

Build to Heavy 3 Reps

—

For Time:

500/400 Meter Row

30 Toes to Bar

15 Clean & Jerks (135/95)

500/400 Meter Row

20 Toes to Bar

10 Clean & Jerks (135/95)

500/400 Meter Row

10 Toes to Bar

5 Clean & Jerks (135/95)

500/400 Meter Row

—

STRENGTH:  The goal is to build to a heavy set of three cleans.  These do not need to be touch and go.  Take one breath between each set and focus on a good starting position.

WORKOUT STRATEGY: Athletes should aim to complete 500/400 Meter Row in under 2:00, athletes should aim to complete 10 Toes to Bar in under 0:30, and athletes should aim to complete 5 Clean & Jerks in under 0:30.

SCALING: Athletes should cap the Row at 2:00, athletes should choose a number of Toes to Bar they can complete in (30) 5 sets max, (20) 4 sets max, and (10) 2 sets max, and athletes should choose a barbell load they can Clean & Jerk for 10 unbroken when fresh. Athletes should aim to finish in 16-22 Minutes.

 

Sunday

MOBILITY!

—

4 x AMRAP 3:

20/15 Calorie Echo Bike

15 Kettlebell Swings (50/35)

Max Double Unders

Rest 2 Minutes Between Sets

—

WORKOUT: In today’s workout we are looking for a high intensity effort being that there is built in rest.  Goal for the bike is 90 seconds or under.  Pick a weight on the KB swing that will be unbroken for all 15 reps. That should leave you with about 1 Min to accumulate DU.

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The Power House: Highland Park
Side Door CrossFit

617 S Snelling Ave
St. Paul, MN 55116

651-699-4864
[email protected]

The Power House: St. Louis Park
CrossFit St. Louis Park

7319 W Lake St
St Louis Park, MN 55426

651-699-4864
[email protected]

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