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1/28/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

15/12x Calorie Bike

:20-:30 Handstand Hold

5x Step-Ups (Each Leg)

10/7x Push-Ups

Strength

5×6 Front Rack Weighted Step-Ups*

-Rest :30-:45, Parallel Height

4×10 Strict Handstand Push-Ups

-Rest :90

*Working Weight

Front Rack Weighted Step-Up (6-6-6-6-6)

Strict Handstand Push-Ups (10-10-10-10)

Metcon

Metcon (Time)

5 Rounds:

20x Goblet Squats (70/53)

15x Pull-Ups

10x Burpee Box Jump Overs (24/20)
20:00 Time Cap

Scaling Options:

Gob Sqt = Load

PU = Jumping / Ring Rows

BBxJO = Burpees

1/26/2019

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Metcon (Time)

Teams of 3: 45:00 Cap

100x Devil Press

75x Calorie Bike/Erg

50x Hand Release Push-Ups

25x Chest to Bar Pull-Ups/50x Pull-Ups

50x Box Jumps

75x Calorie Erg/Bike

100x DB Snatch (50/35)

*Every 2:00 Each Partner Perform 3x Burpees

Metcon (Time)

Teams of 3: 45:00 Cap

100x Devil Press (35/20)

75x Calorie Bike/Erg

50x Handstand Push-Ups

25x Ring Muscle-Ups/50x Pull-Ups

50x Box Jumps (30/24)

75x Calorie Erg/Bike

100x DB Snatch (50/35)

*Every 2:00 Each Partner Perform 3x Burpees

Fire Breather

1/25/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds: (12 Minutes)

10x Lateral Step-Ups (5x Per Leg)

15x Scapular Pull-Ups

20x Squat Jumps

15x Arch to Hollow Swings

10/7x AB Calories

Weightlifting

Every 3:00 for 15:00

-12x Pistols (6x Each Leg)

-15x GHD Sit-Ups

Pistols (12-12-12-12-12)

Metcon

GHD Situps (15-15-15-15-15)

The Willing (AMRAP – Reps)

AMRAP 15:00

3, 6, 9, 12, 15…etc.

Double Dumbbell Front Squat (50/35)

Pull-Up

Toes to Bar

Assault Bike Calories
Scaling Options:

DB Fr. Sqt. = Load (35/20) (20/10)

PU = Jumping / Ring Rows

TTB = Leg/Knee Raises

AB Cals = None

1/23/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

7x Scap Pull-Ups

5x Alternating Lunges (Per)

3x Pull-Ups

5x Inchworms

7x Air Squats

Strength

Strict Pull-Ups (6-6-6-6-6)

Front Foot Elevated Split Squat (8-8-8-8)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

30x Push Press (115/75)

15x 6″ Target Burpees

30x Air Squats
Scaling Options:

Push Press = Load

Target Burpees = Burpees

Air Squats = Reps

1/22/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean Deadlifts

5x Muscle Cleans

5x Front Squats

20x DU/Singles

5x Strict Press

5x Push Press

5x Dips

20x DU/Singles

Weightlifting

Every 2:30 for 15:00

•Bear Complex

*Working Weight Each Round

Bear Complex (1-1-1-1-1-1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (6 Rounds for time)

Every 3:00 for 18:00

•50x Double-Unders

•20x Ring Dips
Scaling Options:

DU = Reps/100x Singles + 5x Burpees

R.Dips = Reps / Matador / Parallettes

1/21/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

EMOM 9:00

(1) 10x Thrusters

(2) 10x Arch to Hollow Swings

(3) 10/7x Push-Ups

Strength

5×6 Bench Press

-Rest :30-:45

4×10 Lateral Step-Ups

-Rest :90, 10x Per Leg

*Working Height

Bench Press (6-6-6-6-6)

Lateral Step-Ups (10-10-10-10)

Metcon

Metcon (Time)

10 Rounds:

3x Thrusters (155/105)

3x Bar Muscle-Ups
12:00 Time Cap

Scaling Options:

Thrusters = Load (135/95) (115/75) (95/65)

BMU = Reps / CTB / Pulll-Ups

1/19/2019

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Metcon (Time)

Teams of 3:

Buy-In = 100x Calorie Row

~then~

100-75-50-25

KB Swing

Burpee Onto Plate

Wall Ball

Metcon (Time)

Teams of 3: 40:00 Cap

Buy-In = 100x Calorie Row

~then~

50 Power Snatch (95/65)

50 Power Clean (95/65)

50 Wall Balls (20/14)

40 Power Snatch (115/75)

40 Power Clean (115/75)

40 Wall Balls (20/14)

30 Power Snatch (135/95)

30 Power Clean (135/95)

30 Wall Balls (20/14)

20 Power Snatch (155/105)

20 Power Clean (155/105)

20 Wall Balls (20/14)

10 Power Snatch (185/125)

10 Power Clean (185/125)

10 Wall Balls (20/14)

Fire Breather

1/18/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x Alternating Lunges (Per Leg)

15x Scapular Pull-Ups

20x Overhead Squats (PVC)

15x Arch to Hollow Swings

10x Strict Push-Ups

Weightlifting

Every 3:00 for 15:00

-6x Back Rack Lunges (Per Leg, Working Weight)

-8x Strict/Weighted Chin-Ups

Back Rack Lunge (6-6-6-6-6)

Chin-Ups (8-8-8-8-8)

Metcon

Exposed (Time)

35x Deficit Handstand Push-Ups (4″/2″)

40x Box Step-Over (50/35) (24″/20″)

45x Toes to Bar

40x Box Jump Over (24″/20″)

35x Overhead Squats (135/95)
20:00 Time Cap

Scaling Options:

D.HSPU = HSPU/Hand Release Push-Ups

BxSO = Load (35/20) (20/10) / Height (20/16)

TTB = Hanging Leg/Knee Raises

BxJO = Height (20/16) (16/12)

OHS = Load (115/75) (95/65) (75/55)

1/16/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch Grip DL

5x Muscle Snatch

5x Overhead Squat

5x Sotts Press

5x Power Snatch

5x Squat Snatch

Weightlifting

15:00 to Establish an 5RM Squat Snatch

Squat Snatch

Metcon

Metcon (Time)

For Time:

30x AB Cals

20x Ring Dips

10x Push Jerks (185/125)

20x Burpees Over Bar

30x Calorie Row
15:00 Time Cap

Scaling Options:

Bike = Calories

Ring Dips = Matador/Parallettes

Push Jerk = Load

BoB = Burpees

Row = Same Cals as Bike

1/15/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

5x Clean Deadlifts

5x Muscle Cleans

20x DU/Singles

5x Strict Press

5x Push Press

20x DU/Singles

Weightlifting

Every 3:00 for 15:00

•5x Hang Power Cleans

•3x Push Press

*Working Weight Each Round

Hang Power Clean (5-5-5-5-5)

Push Press (3-3-3-3-3)

Push Press (3-3-3-3-3)

Metcon

AMRAP 6:00

-3:00 Rest

AMRAP 6:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:00

•30x Double-Unders

•15x Pull-Ups
Scaling Options:

DU = Reps/50x Singles + 5x Burpees

PU = Reps/Jumping/Ring Rows

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:00

•50x Double-Unders

•10x Chest To Bar Pull-UPS
Scaling Options:

DU = Reps/100x Singles + 5x Burpees

CTBPU = Reps/Pull-Ups/Jumping/Ring Rows