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10/16/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean Pulls 5x Strict Press

5x Muscle Clean 5x Push Press

5x Power Clean 5x Push Jerk

-then-

10x Ring Rows

10x Wall Balls

300M Row

Weightlifting

1) Every :90 for 7:30:

3 T&G Power Clean & Push Jerks

– beginning @ 65% of 1RM, build to a heavy triple

*Rest 2:00 before beginning #2

2) 1:30 Max Effort Power Clean & Push Jerks @ 85% of Max Load from #1

Clean and Jerk (3-3-3-3-3)

Clean and Jerk

Max Reps

Metcon

Metcon (15 Rounds for reps)

5 Rounds:

:45 Burpee Box Jump Over (30/24)

:15 Rest

:45 Alternating DB Snatch (70/50)

:15 Rest

:45 KB Swings (70/53)

:15 Rest
Modifications:

Bur BxJO = Burpees

DB Sn = Load (50/35)

KBS = Load (53/35)

Supplemental

1a) 3×8 Behind the Neck Push Press

– Rest 60 seconds, Jerk Grip

1b) 3×8 Barbell Bent Over Row

– Rest 60 seconds, work to a near 8RM

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

Behind the Neck Push Press (8-8-8)

Bent Over Row (8-8-8)

10/15/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

7x Clean Pulls

7x Hang Muscle Cleans

7x Front Squats

7x Hang Squat Cleans

200M Run

10x Arch to Hollow Swings

Weightlifting

Every 1:30 for 12:00:

O: 4, 3, 2, 1, 1 Hang Cleans (Above the Knee)

– beginning @ 60% of 1RM, build to a heavy single

E: – 15x Knees to Elbows

– Modify Reps or Range of Motion

Note: These are Full (Squat) Hang Cleans

Hang Clean (4-3-2-1-1)

Knees To Elbow (15-15-15-15)

Metcon

Metcon (Time)

15-12-9

Power Clean (155/105)

Overhead Squats (155/105)

-then-

Run 1 Mile
*15:00 Time Cap

Modifications:

Pwr Cl = Load (135/95) (115/75)

OHS = Load / Front Squats

Run = Distance / Row / Ski / Bike

Supplemental

1a) 3X8 1 & 1/4 Front Squats

– Rest 60 seconds, work to a heavy (not maximal) set of 8

1b) 3X1:00 ME Double-Unders

– Rest 60 seconds

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

1 1/4 Front Squat (8-8-8)

Double-Unders

10/14/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

200M Run 7x Snatch Pulls

5x Inch Worms 7x Muscle Snatch

20x Lateral Hops 7x Overhead Squats

5x Dislocates 7x Squat Snatch

Weightlifting

EMOM for 11:00 of:

O: 5, 3, 3, 1, 1, 1 Snatches (Touch & Go)

– beginning @ 60% of 1RM, build to a heavy single

E: 20x Lateral Bar Hops

– Plate / Line

Note: These are Full (Squat) Snatches

Snatch (5-3-3-1-1-1)

Lateral Bar Hops (20-20-20-20-20)

Metcon

Metcon (Time)

4 Rounds:

50′ Overhead Walking Lunges (50/35)

9x Bar Muscle-Ups

15x Alternating DB Snatches (50/35)
*16:00 Time Cap

Modifications:

OH Lunge = Load / Front Rack

BMU = CTB / Pull-Ups

HPS = Load / KBS

Supplemental

1a) 3X8 Shoulder Press

-Rest 60 seconds, work to a near 8RM

1b) 3X8 Strict Weighted Pull-Ups

-Rest 60 seconds, the goal is to use as much weight as will allow at least 8 UB reps (if the athlete cannot perform strict pull-ups they may use assistance, but make it difficult)

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

Shoulder Press (8-8-8)

Weighted Strict Pull-Ups (8-8-8)

10/12/2019

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

For Time : Teams of 2

5 Rounds:

20x Hand Release Push-Ups

20x Box Jumps

20x Front Squats (95/65)

~then~

5 Rounds:

20x Shoulder to Overhead (95/65)

20x Pull-Ups

20x Ab Mat Sit-Ups

Fire Breather

For Time : Teams of 2

5 Rounds:

20x Handstand Push-Ups

20x Box Jumps (24/20)

20x Overhead Squats (95/65)

~then~

5 Rounds:

20x Push Press (95/65)

20x Chest to Bar Pull-Ups

20x GHD Sit-Ups

10/11/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

150M Row

5x 1-Arm DB Press (into)

15M 1-Arm OH Carry (turf)

:20 Bent Knee Hollow Hold

8x BTN Shoulder Press

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Supplemental

Front Squat/Back Squat: 6X2/4 @ 95% (of max FS)

– Rest 2:00

Front Squat (2-2-2-2-2-2)

Back Squat (4-4-4-4-4-4)

10/9/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean Pulls 5x Strict Press

5x Muscle Clean 5x Push Press

5x Power Clean 5x Push Jerk

-then-

10x Ring Rows

10x Wall Balls

300M Row

Weightlifting

1) Every :90 for 7:30:

3 T&G Power Clean & Push Jerks

– beginning @ 65% of 1RM, build to a heavy triple

*Rest 2:00 before beginning #2

2) 1:30 Max Effort Power Clean & Push Jerks @ 85% of Max Load from #1

Clean and Jerk (3-3-3-3-3)

Clean and Jerk

Max Reps

Metcon

Metcon (16 Rounds for reps)

4 Rounds of:

1:00 ME Row

1:00 ME V-Ups

1:00 ME Ring Rows (Feet On Box)

1:00 ME Wall Ball (30/20) (10/9)
Modifications:

Row = Ski/Bike

V-Ups = Ab Mat Sit-Ups

Ring Rows = Feet On Floor

WB = Load / Height

Supplemental

1a) 3×8 Behind the Neck Push Press

– Rest 60 seconds, Jerk Grip

1b) 3×8 Barbell Bent Over Row

– Rest 60 seconds, work to a near 8RM

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

Behind the Neck Push Press (8-8-8)

Bent Over Row (8-8-8)

10/8/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

20x Alternating Lunges

3x Inch Worms

10x Arch to Hollow Swings

3x Inch Worms

~then~ :Instructor Led

7x Clean Pulls

7x Hang Muscle Cleans

7x Front Squats

7x Hang Squat Cleans

Weightlifting

Every 1:30 for 12:00:

O: 4, 3, 2, 1, 1 Hang Cleans (Above the Knee)

– beginning @ 60% of 1RM, build to a heavy single

E: – 15x Knees to Elbows

– Modify Reps or Range of Motion

Note: These are Full (Squat) Hang Cleans

Hang Clean (4-3-2-1-1)

Knees To Elbow (15-15-15-15)

Metcon

Metcon (Time)

For time and total reps:

30x KB Swings (70/53)

-then-

3 Rounds of:

20x Split Jumps

20x KB OHS (10 Ea. Arm) (70/53)

-then-

30x KB Swings (70/53)

-then-

3 Rounds of:

20x Split Jumps

20x KB OHS (10 Ea. Arm) (70/53)

-then-

30x KB Swings (70/53)
*15:00 Time Cap

Modifications:

KB = Load (53/35) (35/18)

Split Jumps = Squat Jumps

Supplemental

1a) 3X8 1 & 1/4 Front Squats

– Rest 60 seconds, work to a heavy (not maximal) set of 8

1b) 3X1:00 ME Double-Unders

– Rest 60 seconds

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

1 1/4 Front Squat (8-8-8)

Double-Unders

10/7/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

200M Run 7x Snatch Pulls

5x Inch Worms 7x Muscle Snatch

20x Lateral Hops 7x Overhead Squats

5x Dislocates 7x Squat Snatch

Weightlifting

EMOM for 11:00 of:

O: 5, 3, 3, 1, 1, 1 Snatches (Touch & Go)

– beginning @ 60% of 1RM, build to a heavy single

E: 20x Lateral Bar Hops

– Plate / Line

Note: These are Full (Squat) Snatches

Snatch (5-3-3-1-1-1)

Lateral Bar Hops (20-20-20-20-20)

Metcon

Metcon (Time)

800m Run

30 Hang Power Cleans (115/75)

30 Bar Facing Burpees

400m Run

30 Bar Facing Burpees

30 Hang Power Cleans (115/75)

800m Run
*15:00 Time Cap

Modifications:

Run = Distance / Row

HPC = Load / Reps

BFB = Burpees / Reps

Supplemental

1a) 3X8 Shoulder Press

-Rest 60 seconds, work to a near 8RM

1b) 3X8 Strict Weighted Pull-Ups

-Rest 60 seconds, the goal is to use as much weight as will allow at least 8 UB reps (if the athlete cannot perform strict pull-ups they may use assistance, but make it difficult)

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

Shoulder Press (8-8-8)

Weighted Strict Pull-Ups (8-8-8)

10/5/2019

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Teams of 3 : AMRAP 35:00

*One partner is always doing a 400M plate carry (25/15)

100 DB Snatch

100 Pull-Ups

100 Burpees Over DB

25 Ring Dips

100 DB Goblet Squats

100 Ab Mat Sit-Ups

100 Double-Unders

Fire Breather

Teams of 3 : AMRAP 35:00

*One partner is always doing a 400M plate carry (25/15)

100 DB Snatch (70/50)

100 Pull-Ups

100 Burpees Over DB

25 Ring Muscle-Ups

100 DB Goblet Squats

100 GHDSU

100 Double-Unders

10/4/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

7x Wall Balls

3x Front Squats*

10x Calorie Row

6x Back Squats*

5x Quadruped T-Spine Rotation (Per)**

*Working Weight

**https://youtu.be/QWwiOHexU8I

Weightlifting

Front Squat/Back Squat: 6X2/4 @ 95% (of max FS)

– Rest 2:00

Front Squat (2-2-2-2-2-2)

Back Squat (4-4-4-4-4-4)

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