Blog Search

8/9/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

:30 Double/Single-Unders

:15 Ring Support Hold (Top)

:15 Ring Support Hold (Bottom)

10x Cossack Squats (Per)

10x Squat Jumps

Weightlifting

Front Squat

15:00 to Establish a 1 Rep Max Front Squat.

-Rest As Needed Between Sets

Metcon

Metcon (Time)

100-80-60-40-20

Double-Unders

20-16-12-8-4

Ring Dips
Scaling Options:

DU = Singles + 5x Burpees

Dips = Reps / Hand Release Push-Ups

8/8/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

300/250M Ski

10x Arch to Hollow Swings

5x Alternating Jumping Lunges (5x per)

3x Wall Climbs

Weightlifting

5 Sets

8x Dumbbell Press (Each Arm)

8x Front Foot Elevated Split Squat (2-4″) (Each Leg)

-Rest :90 between sets

Single Arm Dumbell Press

Front Foot Elevated Split Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

10x Burpees

10x Wall Balls (20/14)

10x Toes to Bar
Scaling Options:

Burpees = Reps

WB = Load

TTB = Leg/Knee Raises

Gymnastics

Handstand Hold

3x 1:00 Handstand Hold

-Rest As Needed Between Sets

-Focus on Tight Hollow Body + Active Shoulders

8/7/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

5x Snatch High Pull

5x Muscle Snatch

5x Overhead Squat

5x Snatch Balance

200M Run

Weightlifting

Squat Snatch

15:00 to Establish a 1 Rep Max Squat Snatch.

Metcon

Metcon (8 Rounds for time)

Every 2 Minutes for 16:00

3x Power Snatch (135/95)

5x Burpees Over Bar

7x Chest to Bar Pull-Ups

-Rest the remaining time each round.
Scaling Options:

Pwr Sn = Load

BOB = Burpees

CTB = Pull-Ups/Jumping PU

8/4/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

400M Run

*Gear Set-Up

Metcon

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

8/3/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

7x Clean High Pulls

7x Hang Cleans

7x Front Squats

7x Strict Press

7x Push Press

7x Cat & Camel Stretches

Weightlifting

5 sets of the following complex:

•2x Hi-Hang Clean

•2x Hang Clean

•2x Squat Clean

•2x Front Squat

-Rest 2-3:00 between sets

-Working weight each set

High-Hang Clean

Hang Clean

Squat Clean

Front Squat

Metcon

Metcon (Time)

3 Rounds:

25x GHD Sit-Ups

15x Hang Cleans (155/105)

5x Push Jerks (155/105)

*15:00 Time Cap
Scaling Options:

GHDSU = Ab Mat Sit-Ups

HC = Load

PJ = Load

*One Bar, One Load

8/1/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

•200/150M Ski Erg

•10x Ring Rows

•10x Arch to Hollow Swings

•10x Forward Leg Swings (Per)

•:20-:30 Handstand Hold

Gymnastics

Strict Chest to Bar Pull-Ups (6-6-6-6-6)

5×6 Strict Chest to Bar Pull-Ups

-Add Weight if Capable

-Rest 2:00 between sets

Scaling Options

•Strict Pull-Ups

•Banded Strict Pull-Ups

•Supine Ring Rows

Metcon

Metcon (14 Rounds for reps)

Every Minute on the Minute 14:00

Odd : 8x Handstand Push-Ups

Even : 10x Toes to Bar

7/31/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

800M Run

2 Rounds:

7x Snatch High Pulls

7x Muscle Snatch

7x Overhead Squats

7x Snatch Balance

Weightlifting

5 sets of the following complex:

•2x Hi-Hang Snatch

•2x Hang Snatch

•2x Squat Snatch

•2x Overhead Squat

-Rest 2-3:00 between sets

-Working weight each set

High-Hang Snatch

Hang Snatch

Squat Snatch

Overhead Squat

Metcon

3 Rounds: 5:00 Clock

•1:00 ME AB Cals

Remaining Time AMRAP

•2x Power Snatch

•4x Burpee Box Jump Overs

•6x Power Clean

-Rest 1:00 Between Rounds

Metcon (3 Rounds for calories)

3 Rounds:

•1:00 Max Effort Assault Bike Calories

Metcon (AMRAP – Rounds and Reps)

3 Rounds: AMRAP 4:00

•2x Power Snatch (165/115)

•4x Burpee Box Jump Overs (30/24)

•6x Power Clean (165/115)
Scaling Options:

Pwr Sn = Load

BBxJO = Height/Burpees

Pwr Cl = Load

7/29/2017

By: 0

Crossfit Pushin Weight – CrossFit

Metcon

Metcon (Time)

Teams of 3: 8 Rounds

25/20x Cal Row

20x Toes to Bar

500/400M Ski Erg

20x Handstand Push-Ups

25/20x Cal AB
Scaling Options:

Row Cal = Cal

TTB = Leg/Knee Raises

Ski Erg = Meters

HSPU = Pike / Hand Release

AB Cal = Cal

7/28/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

7x Clean High Pulls

7x Hang Cleans

7x Front Squats

7x Arch to Hollow Swings

7x Banded Pull-Aparts (Overhand)

Weightlifting

5 sets of the following complex:

•2x Hi-Hang Clean

•2x Hang Clean

•1x Squat Clean

•2x Front Squat

-Rest 2-3:00 between sets

-Working weight each set

High-Hang Clean

Hang Clean

Squat Clean

Front Squat

Metcon

T.U.P. (Time)

15-12-9-6-3

Power Cleans, 135#

Pull-ups

Front Squats, 135#

Pull-ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
To learn more about T.U.P. click here
Scaling Options:

Pwr Cl = Load

Fr Sqt = Load

*One Bar, One Weight

PU = Strict w/ Bands, Jumping, Ring Rows