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2/5/2020

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Crossfit Pushin Weight – CrossFit

Warm-up

2:00 Bike (Increase pace every :30)

Into…

1:00 Groiner Stretch (Left)

1:00 Groiner Stretch (Right)

1:00 Couch Stretch (Left)

1:00 Couch Stretch (Right)

Into…

4:00 AMRAP

20 Mountain Climbers

10 BB Back Rack Elbow Punches

5 BB Kang Squats

Strength

Back Squat (1-1-1-1-1)

Start moderate-heavy and build to heaviest single rep.

Warm-up

25′ Heel Walking

25′ Toe Walking

25′ High Kicks

25′ Lunges

25′ High Knees

25′ Butt Kickers

Into…

200m Run

7 Front Squats (Workout Weight)

Metcon (Time)

3 Rounds:

400m Run

15 Front Squats (135/95)
Time Cap 12:00

Modifications:

Run = 2:00 Effort (Ski/Bike/Row)

FS = Reps / Load

2/4/2020

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

On a 10:00 Running Clock

4:00 Bike/Row

-then-

AMRAP w/ Remaining Time Left

10 Bootstraps

10 KB Deadlift

10 Alternating Step-Ups

10 Up-Downs

10 Scapular Pull-Ups

Metcon

Metcon (AMRAP – Reps)

Death by Russian KB Swings (70/53)

6-12-18-24-30-36-42
Modification:

RKBS = Load ; KB Deadlift

Metcon (AMRAP – Reps)

Death by Up-Down Box Jump Over (20″)

5-10-15-20-25-30-35
Modification:

BxJO = Height ; Step-Ups

Metcon (AMRAP – Reps)

Death by Kipping Chest to Bar Pull-Ups

4-8-12-16-20-24-28
Modifications:

CTB = Pull-Ups / Jumping / Rows

Supplemental

Optional Finisher (12:00)

For Time:

400m Walking Lunge

2/3/2020

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds: (12:00 Cap)

1:00 Bike (Increasing Pace)

5/5 Single Arm DB Strict Press

:30 Active Bar Hang

5 Inchworms

~then~

2 Rounds:

1:00 Bike

10 Plank Pike-Ups

:30 DB Overhead Hold

15 Ab Mat Sit-Ups

Weightlifting

1-1-1-1-1

Strict Press*

*Start moderate-heavy and build to heaviest single rep.

Strict Press (1-1-1-1-1)

Metcon

Metcon (Time)

40-30-20

Calorie Bike

12-12-12

Strict Press (115/80)

30-30-30

Ab Mat Sit-Ups
*Time Cap 15:00

Modifications:

Strict Press = DB / DB Bench

Bike = Rower / 400m Run

Sit-Ups = 1:00 Plank Hold

2/1/2020

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

“Mamba” (40:00 Cap)

8 Rounds : Teams of 2

24x Wall Balls

41x Double-Unders

13x Burpees Over Bar

1x Ground to Overhead

26x Hand Release Push-Ups

20x Calorie Row

Fire Breather

“Mamba” (40:00 Cap)

8 Rounds : Teams of 2

24x Wall Balls (20/14)

41x Double-Unders

13x Burpees Over Bar

1x Squat Snatch (225/155)

26x Hand Release Push-Ups

20x Calorie Row

1/31/2020

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Front Squats*

10x Barbell Rotations

200m Run

10x Arch to Hollow Swings

5x Ring Rows

*Working Weight

Weightlifting

1a) 3×8 Front Squats

– @ 75% of heaviest set of 8

– Rest 1:00

1b) 3×8 Weighted Ring Rows

– Unbroken reps only

– Rest 1:00

Front Squat (8-8-8)

Weighted Ring Rows (8-8-8)

Metcon

Metcon (Time)

3 Rounds:

400m Run

15x Overhead Squats (115/80)

15x Chest to Bar Pull-Ups
*15:00 Time Cap

Modifications:

Run = Distance / Row / Ski / Bike

OHS = Load (95/65) / Fr Sqt

CTB = Reps / Pull-Ups / Rows

1/29/2020

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

:10 Dip Support Hold (Top)

5x Deadlifts*

:10 Dip Support Hold (Bottom)

5x Power Cleans*

10x Internal Rotations

*Working Weight

Weightlifting

1a) 3×8 Deadlift

– @ 75% of heaviest set of 8

– Rest 1:00

1b) 3×8 Weighted Ring Dips

– Unbroken reps only

– Rest 1:00

Deadlift (8-8-8)

Weighted Ring Dips (8-8-8)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Modifications:

Cl = Load (115/80) (95/65)

Dips = Reps / Bar

Supplemental

5×3 Touch & Go Cleans

– @ 75% of max for the complex

– Rest exactly 60 seconds between sets

*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 (3-3-3-3-3)

1/28/2020

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Back Squats*

1x Rope Climb

5x Barbell Bent Over Rows*

:30 Jump Rope

5x Hang Cleans*

*Working Weight

Weightlifting

1a) 3×8 Back Squat

– @ 75% of heaviest set of 8

– Rest 1:00

1b) 3×8 Barbell Bent Over Rows

– @ 75% of heaviest set of 8

– Rest 1:00

Back Squat (8-8-8)

Bent Over Row (8-8-8)

Metcon

Metcon (Time)

1x Rope Climb

75x Double-Unders

1x Rope Climb

30x Hang Clusters (135/95)

1x Rope Climb

75x Double-Unders

1x Rope Climb
*15:00 Time Cap.

Modifications:

RC = Knotted / 3x Up-Down

DU = 200x Singles

HCl = Load (115/80) (95/65)

Supplemental

5×3 Push Jerks

– @ 75% of heaviest of max for the complex

– rest exactly 60 seconds between sets

*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 (3-3-3-3-3)

1/27/2020

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Bench Press*

10x Scap Pull-Ups

5x Inchworms

10x Box Jumps**

5x Pull-Ups / Jumping / Banded

*Working Weight

**Working Height

Weightlifting

1) 3×8 Bench Press

– @ 75% of heaviest set of 8

– Rest 1:00

2) 3×8 Strict Pull-Ups

– Unbroken reps only

– Rest 1:00

Bench Press (8-8-8)

Strict Pull-Ups (8-8-8)

Metcon

Metcon (Time)

25x Burpee Box Jump Overs (30/24)

100x KB Snatch (53/35)

25x Burpee Box Jump Overs (30/24)
*Time Cap 20:00

Modifications:

Bur BxJO = Height / Burpees

KB Sn = Load (44/26) (35/18)

Supplemental

5×3 Touch & Go Snatches

– @ 75% of max for the complex

– rest exactly 60 seconds between sets

*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.

Snatch (3-3-3-3-3)

1/25/2020

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Teams of 2:

105x Hanging Leg/Knee Raises

70x Front Squats

35x Strict Pull-Ups

70x Shoulder to Overhead

105x Cleans

*30:00 Time Cap

Fire Breather

Teams of 2:

105x Toes to Bar

70x Overhead Squats (135/95)

35x Ring Muscle-Ups

70x Push Press (135/95)

105x Hang Cleans (135/95)

*30:00 Time Cap

1/24/2020

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Front Squats*

10x Barbell Rotations

:30 Jump Rope

10x Arch to Hollow Swings

5x Ring Rows

*Working Weight

Weightlifting

1a) 3×8 Front Squats

– Work to a heavy set of 8

– Try to go heavier than last week

– Rest 1:00

1b) 3×8 Weighted Ring Rows

– Use a load that will allow for at least 5 UB reps

– Rest 1:00

Front Squat (8-8-8)

Weighted Ring Rows (8-8-8)

Metcon

Metcon (Time)

24x Pistols

21x Chest to Bar Pull-Ups

50x Double-Unders

20x Pistols

18x Chest to Bar Pull-Ups

50x Double-Unders

16x Pistols

15x Chest to Bar Pull-Ups

50x Double-Unders
Modifications:

Pistols = Goblet Squat (70/53)

CTB = Reps / Pull-Ups / Rows

DU = 150x Singles