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11/26/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

:30 Jump Rope

7x Scap Pull-Ups

10x Internal Rotations (Barbell)

3x Strict Pull-Ups

7x Arch to Hollow Swings

10x Front Squats (Barbell)

Weightlifting

10:00 to Establish a 1RM Weighted Pull-Up

Weighted Pull-ups

Metcon

Metcon (Time)

3 Rounds:

10x Front Squats (225/155)

75x Double-Unders

20x Chest to Bar Pull-Ups
Modifications:

FS = Load

DU = 150x Singles

CTB = Reps / Pull-Ups / Rows

Supplemental

1) 5×1 3-Position Jerk (Push Press, Push Jerk, Split Jerk)

– work to a max for the complex, rest exactly 60 seconds between sets

2) 2:00 ME Jerks @ 90% of max from #1.

– style is not strict, but it should be made clear that the split is by far the easiest of the 3

*Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.

3-Position Jerk (1-1-1-1-1)

Split Jerk