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2/8/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

3/3/3x Strict Press/Push Press/Push Jerk*

7x Arch to Hollow Swings

3x Strict Pull-Ups/Jumping/Ring Rows

10/7x Calorie Ski

3x Inchworms

Metcon

T-1000 (Time)

4 Rounds:

24x Pull-Ups

12x Bar Facing Burpees

9x Shoulder to Overhead (205/135)
30:00 Time Cap

Scaling Options:

PU = Reps / Jumping / Ring Rows

BFB = Burpees

STO = Load (185/125) (155/105)

Skill

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

2/6/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

5x Back Squats*

10x Ring Rows

5x KB Swings

10x Wall Balls

*Working Weight

Strength

5×6 1 1/4 Back Squat*

-Rest :30-:45,

4×10 Single Arm Row (KB/DB)

-Rest :90, Each Arm

*Working Weight

1 1/4 Back Squat (6-6-6-6-6)

Single Arm Dumbbell Row (10-10-10-10)

Metcon

Metcon (Time)

27-21-15-9

Wall Balls (20/14)

DB Snatch (50/35)
Scaling Options:

WB = Height/Load

DB Sn = Load (35/20/10)

2/5/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

1:00 Ski Erg

7x Thrusters*

5x Arch to Hollow Swings

3x Pull-Ups

*Working Weight

Metcon

Frantasy Land (Time)

21-15-9

Thrusters (95/65)

Pull-Ups

~then~

15-12-9

Thrusters (115/85)

Chest-to-Bar Pull-Ups

~then~

12-9-6

Thrusters (135/95)

Bar Muscle-Ups
Scaling Options:

Thrusters = Load

Pull-Ups = Various Progressions*

*Rows / Jumping PU / Kipping PU

2/4/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

:20-:30 Handstand Hold

12/10x Calorie Bike

:10 Dip Support Hold (Top & Bottom)

7x Clean & Jerks (Working Weight)

Strength

5×6 Weighted Glute Ham Raises

-Rest :30-:45

4×10 Strict Ring Dips

-Rest :90

*Working Weight

Glute-Ham Raises (6-6-6-6-6)

Ring Dips (10-10-10-10)

Metcon

Metcon (Time)

3 Rounds:

15x Assault Bike Calories

10x Strict Handstand Push-Ups

5x Clean & Jerks (225/155)
15:00 Time Cap

Scaling Options:

AB Cals = Calories / 1:00 Effort

StHSPU = Kipping / Hand Release Push-Ups

C&J = Load (185/125) (155/105)

2/2/2019

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Metcon (Time)

Teams of 2: 40:00 Cap

100-80-60-40-20

•Double-Unders

50-45-40-35-30

•Wall Balls

30-25-20-15-10

•Deadlifts (185/125)

15-12-9-6-3

•Strict Ring Dips

Fire Breather

Metcon (Time)

Teams of 2: 40:00 Cap

300-250-200-150-100

•Double-Unders

50-45-40-35-30

•Wall Balls (20/14)

30-25-20-15-10

•Hang Cleans (155/105)

15-12-9-6-3

•Ring Muscle-Ups/Dips

2/1/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

5x Sn Deadlifts

5x Muscle Snatch

7x Scapular Pull-Ups

5x Overhead Squats

5x Sotts Press

7x Arch to Hollow Swings

Metcon

Finesse (Time)

10x Snatch (185/125)

32x Chest to Bar Pull-Ups

12x Snatch (165/115)

24x Chest to Bar Pull-Ups

14x Snatch (135/95)

18x Chest to Bar Pull-Ups

16x Snatch (115/75)

10x Chest to Bar Pull-Ups

18x Snatch (95/65)

**All snatches are squat snatches**
Scaling Options:

Snatch = Load

CTB = Pull-Ups / Jumping / Ring Rows

Skill

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

#girlStrong – new program for preteen girls

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Ladies, think back on your middle school years. Did you feel confident? Strong? Capable? Were you surrounded by body-positive female role models who helped you build physical strength and mental fortitude?

Coaches Emine and Taylor were thinking that there aren’t too many opportunities for preteen girls to build strength in a supportive yet badass environment. And we all know those middle school years are the times when girls need that most. So we designed a program to meet those needs! It combines weightlifting (geared towards girls who have no prior experience) with functional training in a small group environment. We will also cover topics such as tools to reduce stress, and the importance of self care and building a positive relationship with your body.

We would love to have your girls join us, starting February 19th on Tuesdays and Thursdays from 3:30pm to 4:30pm. (For 6 weeks)
To sign up: see our concierge or email concierge@crossfitpushinweight.com. Non-members are welcome. We will cap class at 12 girls so please contact as soon as possible.

1/30/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Airplanes (Per Side)

7x Scap Pull-Ups

9x Calorie Row

7x Goblet Squats

5x Inch Worms

Strength

5×6 Single Leg Romanian Deadlift*

-Rest :30-:45, Per Leg

4×10 Strict Pull-Ups

-Rest :90

*Working Weight

Single Leg Romanian Deadlifts (6-6-6-6-6)

Strict Pull-Ups

Metcon

Metcon (Time)

6 Rounds:

9x Calorie Row

7x Burpees Over Bar

5x Front Squat (225/155)*

*Bar must come from the floor.
15:00 Time Cap

Scaling Options:

Cal Row = None

BOB = Burpees

FS = Load (185/125) (155/105)

1/29/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch Grip Deadlifts

5x Muscle Snatch

5x Snatch Grip Push Press

10x Arch to Hollow Swings

5x Overhead Squats

5x Snatch Balance

5x Inch Worms

10x Wall Balls

Weightlifting

Every 2:30 for 15:00

•Tor Complex

*Working Weight Each Round

Tor Complex (1-1-1-1-1-1)

1x Snatch

1x Snatch Push Press

1x Overhead Squat

1x Snatch Balance

1x Overhead Squat

Metcon

Metcon (6 Rounds for time)

Every 3:00 for 18:00

•20x Wall Balls (20/14)

•20x Toes to Bar
Scaling Options:

WB = Reps / Load / Height

TTB = Reps / Leg/Knee Raises