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week of 5/22

May 21, 2023 by powerhouse

 *weekly programming focus overview at the bottom*

 

Monday

P1 Strength

*same as strength, but with 2 dumbbells*

—

Strength

Clean and Jerk Complex

Every 2:00 minutes, 6 Sets

Power Clean + Thruster + Front Squat + Split Jerk

Rest 10 seconds

2 Pause Clean High Pulls or Segmented Clean Deadlift

*Pause is above the knee

60-75% of Limiter

—

7 Rounds for Time

7 Power Cleans

7 Thrusters

7 Bar Facing Burpees

Load: 95/65lb

—

WOD THOUGHTS: Stimulus: Barbell Cycling / Anaerobic

Focus is on barbell cycling efficiency and maintaining smooth reps while moving fast.

Primary Objective: Stay unbroken on each set

Secondary Objective: Fastest overall time achieved

Tuesday

“Jerry”

For Time

1 mile Run

2,000 meter Row

1 mile Run

—

WOD THOUGHT: Primary Objective: Run pace, holding 5k pace

Secondary Objective: Row Pace, holding 5k +4sec/500m

Stimulus: Aerobic Capacity Work / V02 Max + Threshold Mix

RPE: 8/10

The goal is to push the runs here and then settle on the rower to manage fatigue in order to hit the run on the back half of this workout!

 

Wednesday

Strength

Pause Back Squat (21×1 Tempo)

Every 2:30 for 7:30 (3 Sets)

8 Reps

55-65% of Front Squat Across

—

4x 3:30 AMRAP

16 Dual DB Bench Press 50/35#

12 Toe to Bar

18 Wall Balls 20/14#

Max Strict Pull-Ups in Remaining Time

*this is a 14:00 Running clock

—

WOD THOUGHTS: We are hitting a fun little combo of movements that will create some interference while also improving strength and stamina throughout the shoulders, lats, and midline. The wall balls will be a challenge, but the goal should be to finish these in two sets or less.
Thursday

“Diane”

For Time:

21-15-9

Deadlifts 225/155#

Handstand Push-Ups

—

WOD THOUGHTS: Primary Objective: Best overall time

Secondary Objective: Finish each set of deadlifts and handstand pushups in 2 sets or less

Stimulus: Anaerobic / Sprint
Friday

P1 Strength

DB Snatch Complex

Every 2:00 minutes, 6 Sets

DB Power Snatch + DB Snatch Balance

Rest 20 seconds

DB Power or Squat Snatch

*Snatch Complex completed on each arm

—

Strength

Snatch Complex

Every 2:00 minutes, 6 Sets

Power Snatch + Snatch Balance

Rest 20 seconds

Squat Snatch

—

12:00 AMRAP

3 Bar Muscle-Ups

5 Squat Snatch 135/95#

7 Bar Facing Burpees

—

WOD THOUGHTS:  Focus today is on staying with quick transitions and trying to make these movements feel as smooth and consistent as possible. The Squat Snatch reps should be done as singles and we want to get athletes to find a rhythm and a breath while working on those quick singles. The burpees are meant to be short and quick, but if athletes hit them too hard it will lead to a slow transition between the burpees and the bar muscle-ups. These pieces are where we really fine tune where we are at with our athletes and teach them about pacing and consistency with form.

 

Saturday

In Teams of 3 for Time 

3000m Echo Bike

15 Rope Climbs

2000m Row

12 Rope Climbs

1000m Ski

9 Rope Climbs

 

Sub 1000m Run Together for Ski if no ski’s or can’t make it work 

—

WOD THOUGHTS: During the monostructural pieces one partner must be holding dual kb front rack. This means that one partner is working, one partner is holding the front rack, and one partner is resting. Once off the mono work you will move to complete 15 rope climbs as a group. The work can be split up as desired by the team.

Primary Objective: Push the cadence on the Rope Climbs and see if there is never a moment

Secondary Objective: Complete machines as fast as possible

 

Sunday

P1 Strength

*single DB push jerk*

5 Reps each side

4 Reps each side

3 Reps each side

—

Strength

Push Jerk

Every 4:00 minutes, 3 Sets

7 Reps @ 60%

5 Reps @ 65%

3 Reps @ 70%

% of Push Jerk

Increase weight each set

Rest: only as long as it takes to adjust loads

—

“Annie”

For Time

50-40-30-20-10

Double-Unders

Sit-Ups

—

WOD THOUGHTS: Testing out a classic CrossFit Benchmark with the focus on midline conditioning and stamina. Try to stay unbroken and keep pushing the pace here.

Primary Objective: Fastest overall result

Secondary Objective: Unbroken Double Unders

 

—

Weekly Programming Focus: Weekly Focus: This week is the first week of our transition phase and our focus will be “Benchmarks and Repeats!” Get ready for the fun as the mix will build in some energy to the gym, get athletes hitting new PR’s on workouts and having fun testing themselves against their previous best. The goal is to deload a bit here, so we are reducing prescribed percentages and reducing total volume. You will see we still have some challenging workouts, but overall soreness and fatigue should be minimized with the style and structure of the week.

 

 

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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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