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12/7/2019

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Crossfit Pushin Weight – CrossFit

Air Breather

Teams of 2: AMRAP 35:00

35x Calories (Bike/Ski/Row)*

28x Ab Mat Sit-Ups

21x Front Squats

14x Pull-Ups

7x Cleans

*Rotate Each Round

Fire Breather

Teams of 2: AMRAP 35:00

35x Calories (Bike/Ski/Row)*

28x GHD Sit-Ups

21x Overhead Squats (185/125)

14x Bar Muscle-Ups

7x Snatch (185/125)

*Rotate Each Round

12/6/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x Barbell Internal Rotations

5x Lateral Step-Ups (Per)

10x Banded Pull-Aparts

5x T Push-Ups (Per)

10x Russian KB Swings

Weightlifting

1a) 3×10 Front Squats

– Work to a heavy set of 10

– Rest 1:00

1b) 3×10 Tempo Ring Rows

– Feet elevated to height of rings

– 3 counts up, top, down, and at bottom

– To be completed using the tempo

– Rest 1:00

Front Squat (10-10-10)

Tempo Ring Rows (10-10-10)

Metcon

Metcon (Time)

Run 400M

40x Box Jump Overs (24/20)

40x Deadlifts (185/125)

40x Ring Dips

40x Deadlifts (185/125)

40x Box Jump Overs (24/20)

Run 400M
*20:00 Time Cap

Modifications:

Run = Distance / Ski / Row

DL = Load (155/105) (135/95)

Dips = Reps / Bar / Box

BxJO = Height

12/4/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

:30 Jump Rope

:10 Ring Dip Support Hold (Top)

5x Good Mornings*

:30 Row

:10 Ring Dip Support Hold (Bottom)

5x Deadlifts*

*Same Bar, Same Weight

Weightlifting

1a) 3×10 Deadlift

– Work to a heavy set of 10

– Rest 1:00

1b) 3×10 Tempo Ring Dips

– 3 counts down, bottom, up, and at lockout

– To be completed using the tempo, even if bands need to be used

– Rest 1:00

Deadlift (10-10-10)

Tempo Ring Dips (10-10-10)

Metcon

Metcon (4 Rounds for reps)

4 Rounds:

1:00 ME Shoulder to Overhead (115/75)

1:00 ME Calorie Row

1:00 ME Double-Unders

1:00 Rest
*Total reps completed at all 3 stations, per roun, will be the score submission.

Modifications:

STO = Load (95/65) (75/55)

Cal Row = Bike / Ski

DU = Singles

Supplemental

1) 5×5 Touch & Go Cleans

– Work to a max for the complex

– Rest exactly 60 seconds between sets

2) 2:00 Max Effort Cleans

– @ 85% of max from #1.

*All Cleans are to be Squat (aka “Full”) Cleans

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

Clean (5-5-5-5-5)

Clean

12/3/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

150m Ski

10x Ring Rows

5x Cossack Squats (Per)

150m Ski

10x Box Jumps*

5x DB Upright Rows (Per)**

*Working Height

**Working Weight

Weightlifting

1a) 3×10 Back Squat

– work to a heavy set of 10

– Rest 1:00

1b) 3×10 Barbell Bent Over Rows

– Work to a heavy set of 10

– Rest 1:00

Back Squat (10-10-10)

Bent Over Row (10-10-10)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

200m Ski Erg

20x DB Snatch (70/50)

200m Ski Erg

20x Burpee Box Jump Overs (24/20)
*Every 10m = 1 rep, Each round = 80 reps completed.

Modifications:

Ski = Distance / Row

DB Sn = Load (50/35) (35/20)

Burp BxJO = Height / Burpees

Supplemental

1) 5×5 Push Jerks

– Work to a max for the complex

– Rest exactly 60 seconds between sets

2) 2:00 Max Effort Push Jerks

– @ 85% of max from #1.

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

Push Jerk (5-5-5-5-5)

Push Jerk

11/30/2019

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Teams of 2: “Helen & Grace Meet Amanda”

3 Relay Rounds of:

Run 400m

21x KB Swings

12x Pull-Ups

then…

60x Clean & Jerks

then…

18-14-10

Ring Dips

Snatch

Fire Breather

Teams of 2: “Helen & Grace Meet Amanda”

3 Relay Rounds of:

Run 400m

21x KB Swings (53/35)

12x Pull-Ups

then…

60x Clean & Jerks (135/95)

then…

18-14-10

Ring Muscle-Ups

Squat Snatch (135/95)

11/29/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

5x Cossack Squats (Per)

:20 Handstand Hold

5x Back Squats*

10x Arch to Hollow Swings

5x Box Jumps**

5x PVC Dislocates

*Working Weight

**Working Height

Weightlifting

1a) Paused Back Squat: 2×8 @ 70%, 1×8 @ 75%, 1×5 @ 80%

­- 3 count pause in the bottom, percentage is based on lifetime 1RM -5%

– Rest 1:00

1b) 3×10 Unbroken Max Deficit HSPU

– largest deficit to complete 10 reps, kipping is allowed, this is practice for those who cannot perform deficit or HSPU

– Rest 1:00

*There are 4 sets of back squats, and 3 sets of HSPU. The sequence finishes with the final set of squats.

Paused Back Squat

Paused Back Squat

Paused Back Squat

Deficit Handstand Push-ups

Handstand Push-ups

Metcon

Metcon (Time)

5 Rounds:

14x Power Snatches (95/65)

14x Box Jumps (30/24)

14x Toes to Bar
*12:00 Time Cap

Modifications:

Pwr Sn = Load (75/55)

BxJ = Height (24/20)

TTB = Leg/Knee Raises

11/28/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

200M Run

10x KB Swings

10x Alt Lunges (Per)

10x Kip Swings

10x T Push-Ups (5 Per)

10x Wall Balls

*Performed Individually

Teamer

Team of 2 : AMRAP 40:00

1x Muscle-Up (each; Pull-Ups x2 each)

100m Team Run

10x KB Swings (53/35)

10x Front Rack Lunge (95/65)

10x Toes To Bar

10x Hand Release Push-Ups

10x Wall Balls (20/14)

*Each round add 100m to the run (100m, 200m, 300m…)and 10 reps to each movement (10, 20, 30…) these reps are shared. Muscle-up increase by 1 each (1, 2, 3…) and pull-ups by 2 each (2, 4, 6…).

11/26/2019

By: 0

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

11/25/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

10x Barbell Internal Rotations (5x Per)

7x Behind the Neck Shoulder Press*

5x Bottoms Up KB Press (Per)*

3x Inch Worms

*Working Weight

Weightlifting

10:00 to Establish a 1RM Shoulder Press

Shoulder Press

Metcon

Metcon (Time)

30x Power Cleans (115/75)

30x Bar Facing Burpees

20x Power Cleans (135/95)

20x Bar Facing Burpees

10x Power Cleans (155/105)

10x Bar Facing Burpees

20x Muscle-Ups
*15:00 Time Cap

Modifications:

Pwr Cl = Load

BFB = Burpees

MU = CTB / Pull-Ups

Supplemental

1) 5×1 3-Position Snatch (high hang (power position aka hip), hang (at knee), “touch & go” from floor)

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

2) 2:00 ME T&G Snatches (from floor) @ 90% of max from #1.

*All Snatches are to be Squat (aka “Full”) Snatches

**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 Snatch (1-1-1-1-1)

Snatch

Wedding Day

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Metcon (Time)

11 Rounds:

23 DB Snatch

20 1-Arm DB Overhead Squat

19 Toes To Bar

* Between each round complete 100m Fireman carry (carry your bride over the threshold)

Fire Breather

Metcon (Time)

11 Rounds:

23 DB Snatch (70/50)

20 1-Arm DB Overhead Squat (70/50)

19 Toes To Bar

* Between each round complete 100m Fireman carry (carry your bride over the threshold)