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2/22/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

19.1 Open Prep Warm-Up

4 Rounds:

•20 Lateral Banded Step-Overs

•5 Lateral Box Step-Ups (Per)

•5 1 & 1/4 Wall Balls

•150m Row*

*Increasing Pace

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

2/20/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch Pulls

5x Muscle Snatch

5x Overhead Squat

5x Squat Snatch

5x Arch to Hollow Swings

5x Scalular Pull-Ups

5x Chest to Bar/Pull-Ups

Weightlifting

Every 2:30 for 15:00 (6 Sets)

1x Power Snatch + Hang Squat Snatch + Power Snatch + Overhead Squat

*Working Weight

Snatch Complex

Metcon

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 15.2 Scaled (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 65# / 45#

6 Chin-over-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 65# / 45#

8 Chin-Over-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

2/19/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

20 Cal Row

5x Inch Worms

10x DB C&J*

15 Cal Row

10x Arch to Hollow Swings

8x DB C&J*

10 Cal Row

5x Toes to Bar / Knee Raises

6x DB C&J*

*Working Weight

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row
Scaling Options:

TTB = Hanging Knee Raise

DB C&J = Load (35/20)

Cal Row = N/A

2/18/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean Pulls

5x Muscle Clean

5x Front Squat

5x Squat Clean

5x Strict Press

5x Push Press

5x Push Jerk

5x Wall Balls

Weightlifting

Every 2:30 for 15:00 (6 Sets)

1x Power Clean + Hang Squat Clean + Power Clean + Push Jerk

*Working Weight

Clean Complex (1-1-1-1-1-1)

Metcon

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Scaling Options:

WB = Open Standards

DU = Singles

MU = Pull-Ups

2/16/2019

By: 0

Crossfit Pushin Weight – CrossFit

Skill

We will spend 15:00 practicing the following skill sets:

TTB

DU

CTBPU

Thruster

MU (Ring / Bar)

Toes-To-Bar

Double-Unders

Chest-To-Bar Pull-ups

Thruster

Muscle-ups

Metcon

Metcon (3 Rounds for reps)

0:00-3:00 Max Reps Wall Balls (20/14)

-Rest 2:00

5:00-8:00 Max Calorie Row

-Rest 2:00

10:00-13:00 Max Burpees to 6″ Target

2/15/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

3x InchWorms

7x Front Squats*

3x Push Press*

7x Arch to Hollow Swings

3x DB Thrusters*

*Working Weight

Metcon

Turtle Power (Time)

2 Rounds:

30x GHD Sit-Ups

15x Thrusters (155/105)

30x Toes to Bar

15x Thrusters (50/35 DBs)
Scaling Options:

GHDSU = Reps / Ab Mat

Thruster = Load (135/95) (115/80) (95/65)

TTB = Reps / Leg/Knee Raises

Thruster = Load (35/20) (20/10)

Skill

Spend 10:00-15:00 practicing on a skillset.

2/13/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

5x Snatch Grip Deadlift*

10x Ring Rows

30x Double-Unders

10x Scapular Pull-Ups

5x Hang Power Snatch*

*Working Weight

Strength

5×6 Weighted Pull-Ups*

-Rest :30-:45

4×10 Single Leg Glute Bridge

-Rest :90, Each Leg

*Working Weight

Weighted Pull-ups (6-6-6-6-6)

Single Leg Glute Bridge (10-10-10-10)

Metcon

Metcon (Time)

1 – 10x Hang Power Snatch (115/75)

*Perform 30 Double-Unders immediately following each set.
15:00 Time Cap

Scaling Options:

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

DU = 30x Singles + 5x Burpees

2/12/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x Ring Swings (RMU Only)

:10 Ring Support Hold (Top & Bottom)

7x Calorie Bike/Erg

10x Strict Push-Ups

:20 Handstand Hold

7x Squat Cleans (Empty Bar)

Metcon

Metcon (30 Rounds for reps)

EMOM 30:00

(1) 5x Ring Muscle-Ups

(2) 15/12x Calorie Bike

(3) 10x Strict Handstand Push-Ups

(4) 15/12x Calorie Ski

(5) 5x Squat Cleans*
*Working Weight

Scaling Options:

RMU = 10x Ring/Bar Dips

Bike = Calories

StHSPU = Reps/Kipping/PsU

Erg = Calories

Sqt Clean = Load

2/9/2019

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Metcon (Time)

Teams of 2:

AMRAP 10

30 cal ski

20 box jump overs

10 deadlifts (95/65)

-Rest 2-

AMRAP 10

30 cal bike

20 toes to bar

10 front squats(95/65)

-Rest 2-

AMRAP 10

30 cal row

20 ABMAT sit-ups

10 push press(95/65)

Fire Breather

Metcon (Time)

Fire breather

Teams of 2:

AMRAP 10

30 cal ski

20 box jump overs

10 power snatch(135/95)

-Rest 2-

AMRAP 10

30 cal bike

20 toes to bar

10 hang cleans(135/95)

-Rest 2-

AMRAP 10

30 cal row

20 GHD sit-ups

10 thrusters(135/95)