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Sunday

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Crossfit Pushin Weight – CrossFit

Warm-up

Warm-up (No Measure)

200m Team Run — leave no athletes behind 🙂

2 ROUNDS

5 Inch Worm + Push Up

10 Perfect Stretch*

2 ROUNDS

5 BB Romanian DL

5 Hang Muscle Clean

10 Alt Elbow Punches

5 Strict Press

5 Push Press

5 Back Squats

*1 Perfect Stretch = 1 Lunge and Torso Twist (R) + 1 Lunge and Torso Twist (L) + 1 Hamstring Stretch (R) + 1 Hamstring Stretch (L)

Extended Warm-up

Bear Complex (Build to Moderate-Heavy)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
ON A 8:00 RUNNING CLOCK…

Build to a Moderate-Heavy Set of “Bear Complex”

*1 Rep of Bear Complex is…

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat (or Front Squat)

1 Push Press

**Goal of building session is to build quickly to slightly heavier than workout weight and practice the transition b/t movements. Bar should move quickly and cleanly.

(Score is Load)

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

100 Reps of “Bear Complex” (135/95)|(95/65)*

*1 Rep of Bear Complex is…

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat (or Front Squat)

1 Push Press

*P1 works while P2 rests. Athletes can switch as needed…singles or multiple reps.

(Score is Time)

Saturday

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Crossfit Pushin Weight – CrossFit

Warm-up

Warm-up (No Measure)

Grab a Kettlebell!

1 ROUND

5 Bootstraps

5/5 Thoracic Rotations

10 Scap Push-Ups

100m Run

Into…

3 ROUNDS

10 KB Sumo DL

10 Scap Pull-Ups

5 Kipping Swings

10 Tuck Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

15 KB Sumo DL High Pull (70/53)|(53/35)

12 Toes 2 Bar

9 Ring Row or Strict Pull-Up

200m Med Ball Run (20/14)|(14/10)

(Score is Rounds + Reps)

Finisher

Metcon (Weight)

3 SETS*

10 Bench Press (Athlete Choice, Unbroken)

20 Slow Tucks-Ups

-Rest as Needed b/t Sets-

(Score is Load)

Friday

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Crossfit Pushin Weight – CrossFit

Warm-up

Warm-up (No Measure)

3:00 PROGRESSIVE WARM-UP ON BIKE

1:00 – Conversational Pace

1:00 – Moderate Pace

:30 – Workout Pace

:30 – Cool Off Pace

Into…

3-4 SETS (7:00 Time Cap)

10 Alt. Samson Stretches

5 Strict Pull-Ups

10 DB Sumo DL (light w/ perfect positions)

10 DB Bent Over Row

25’ Quadruped Crawl

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Your Handstand Push-Ups*

*Different Drills Depending on Level…

Intro – Box HS Push-Up, HS Hold, or HS Negs

Intermediate – Strict or Kipping in Small Sets

Advanced – Deficit Strict or Kipping for Reps

(No Measure)

Workout

“LOVE LOSS” (6 Rounds for time)

EVERY 4:00 FOR 6 SETS

7 Up-Down Devil’s Press (35/20)|(20/15)

14 DB Front Squat

16/13 Cal Bike

-Rest Remainder of the Time-

(Score is Time for Each Set)
*New NCFIT Classic Workout – Happy Valentine’s Day!

Thursday

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Crossfit Pushin Weight – CrossFit

Warm-up

Warm-up (No Measure)

GUIDED WARM UP…

Row 1:00

100m Run

Bike 1:00

:30s Hollow Hold/Wall Sit/Glute Bridge

10 Push Up to Pike

10 Lunges

Into…

Movement Review

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 35 MINUTES

400m Run

500m Row

1500m Bike

20 Perfect Push-Ups

30 Sit-Ups

40 Walking Lunges

1:00 Athlete Choice**

*Athlete Choice (can pick one or mix it up!)…

Hollow Hold or Rocks

Plank Hold or Plank Shoulder Taps

Deadbugs

Quad Heel Touches

Sit-Thrus

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching & Calm Breathing

(No Measure)

Wednesday

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Crossfit Pushin Weight – CrossFit

Warm-up

Warm-up (No Measure)

PARTNER AMRAP – 4 MIN

P1: Row (Moderate Pace, Nasal Breathing)

P2: Completes (then athletes switch!)

8 Groiners

8 Scap Push Ups

8 Scap Pull Ups

-Rest 1:00-

PARTNER AMRAP – 4 MIN

P1: Row (Moderate to Fast Pace)

P2: Completes (then athletes switch!

8 BB RDL’s

8 BB Hang Muscle Cleans

8 BB Hang Power Cleans

From here, go into a brief 2:00 foam rolling session for the lats and upper back

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

1-2-3-4…and so on

Bar Muscle-Ups

2-4-6-8..and so on

Hang Power Clean (155/105)|(115/75)

-Rest 3:00-

AMRAP x 5 MINUTES

Pick-Up Where You Left Off!

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS

30 MB Russian Twists or 15/15 Side Throws

20 Weighted Glute Bridge-Ups (MB or DB)

(No Measure)

2/11/2020

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Crossfit Pushin Weight – CrossFit

Warm-up

:30 Single Unders

:30 Single Leg Single Unders (Left)

:30 Single Leg Single Unders (Right)

:30 Backwards Single Unders*

:30 Double Under/Double Under attempts

*Rope rotates in the opposite direction

~then~

AMRAP 4:00

5/5 BB Single Leg RDL

5 BB Strict Press

5 BB Push Press

5 BB Push Jerk

10 Lunges

Strength

5 Sets

2 Push Press + 1 Push Jerk + 1 Split Jerk

Push Press (2-2-2-2-2)

Push Jerk (1-1-1-1-1)

Split Jerk (1-1-1-1-1)

Metcon

Metcon (12 Rounds for reps)

EMOM 12:00

Min 1 – 7 Push Press then Max Push Jerks (115/75)

Min 2 – 5 Burpees then Double Unders*
*Task Priority

75 Single Unders

40 Double-Unders

40 Unbroken DU

Modifications:

Press = Load / Dumbbells

Burpee = Up-Downs

DU = Plate Hops

2/10/2020

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Crossfit Pushin Weight – CrossFit

Warm-up

EMOM 10:00

Min 1 – Row (Easy, then Moderate)

Min 2 – “Slow” Bootstrappers

Min 3 – Tempo Barbell Good Mornings (3111)

Min 4 – AMRAP 3 Barbell RDL + 3 Bent Over Row

Min 5 – Barbell Back Rack Step-Ups (20″)

Strength

Deadlift

Establish a heavy 5-Rep Deadlift in 15:00.

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Time Cap 14:00

Modifications:

Row = Sub 2:15 / Distance / 400m Run

DL = Load / Height / Back Squat

BxJ = Height / Step-Ups

2/9/2020

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5 Inchworms

10 Lunges w/ Torso Twist

10 Scap Pull-Ups

10 Up-Downs

5/5 DB Sumo DL*

10 Shoulder Taps (Per)

5 Kip Swings

2 Wall Walks

5/5 DB Push Press*

5/5 DB Swings*

5 Kip Swings

*Working Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

2 Muscle-Ups

4 Handstand Push-Ups

8 Alt. DB Hang Snatch (70/50)
Modifications:

RMU = Ring Dips

HSPU = Hand Release

DB Sn = Load (50/35)

2/8/2020

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Crossfit Pushin Weight – CrossFit

Warm-up

3:00 Bike

-:20 Work / :40 Recovery*

*Every round of :20 Work, increase the pace

~then~

3 Rounds:

5 Bootstrappers

10 Cossack Squats

10 Scap Pull-Ups

5 Kipping Swings

Teamer

Teams of 3 :

Every 3:00 for 24:00

Station 1 : Back Squat (185/125) (135/95)

Station 2 : Calorie Bike

Station 3 : Toes to Bar

Station 4 : Rest

*Fight Gone Bad Style. P1 starts on Station 1 / P2 on Station 2 / P3 on Station 3 & rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.

**Back Squat comes from ground.

2/7/2020

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Crossfit Pushin Weight – CrossFit

Warm-up

AMRAP 7:00

10/7 Cal Row

10 Alt. Samson Lunge Stretches

20 Mountain Climbers

10 Up-Downs

7 Hand Release Push-Ups

Metcon

Death Row (20 Rounds for reps)

EMOM 20:00

Min 1: 20/15x Calorie Row

Min 2: 15x Burpees
Modifications:

Cal Row = :40 Effort / 15/12 Bike

Burpees = :40 Effort / Up-Down

Skill

3 Sets:

2:00 Max Distance HS Walk

~or~

2:00 Slow Quadruped Crawl

-Rest 1:00 b/t sets

Handstand Walk

Quadruped Crawl