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1/22/2020

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

:10 Dip Support Hold (Top)

5x Deadlifts*

:10 Dip Support Hold (Bottom)

5x DB Upright Rows (Per)

10x Kip Swings

*Working Weight

Weightlifting

1a) 3×8 Deadlift

– Work to a heavy set of 8

– Try to go heavier than last week

– Rest 1:00

1b) 3×8 Weighted Ring Dips

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

– Rest 1:00

Deadlift (8-8-8)

Weighted Ring Dips (8-8-8)

Metcon

Metcon (Time)

100′ Burpee Broad Jump

~then~

3 Rounds:

20x DB Snatch (70/50)

10x Bar Muscle-Ups
*Time Cap 12:00

Modifications:

Broad Jump = Distance

DB Sn = Load (50/35)

BMU = Reps / CTB / Pull-Ups

Supplemental

1) 5×3 Touch & Go Cleans

– Work to a max for the complex

– Rest exactly 60 seconds between sets

2) 2:00 Max Effort Cleans

– @ 90% of max from #1

*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)

Clean

1/21/2020

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Back Squats*

10x Ring Rows

5x Barbell Bent Over Rows*

150M Row

5x Clean & Jerks*

*Working Weight

Weightlifting

1a) 3×8 Back Squat

– Work to a heavy set of 8

– Try to go heavier than last week

– Rest 1:00

1b) 3×8 Barbell Bent Over Rows

– Work to a heavy set of 8

– Try to go heavier than last week

– Rest 1:00

Back Squat (8-8-8)

Bent Over Row (8-8-8)

Metcon

Metcon (Time)

10x Clean & Jerks (225/155)

Row 1000M

75x KB Swings (70/53)
*20:00 Time Cap.

Modifications:

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

Row = Distance / Ski / Bike

KBS = Load (53/35) (44/26)

Supplemental

1) 5×3 Push Jerks

– work to a max for the complex

– rest exactly 60 seconds between sets

2) 2:00 ME Push Jerks

– @ 90% of max from #1

*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)

Push Jerk

1/17/2020

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Strict Press*

10x Barbell Rotations

:30 Jump Rope

10x Russian KB Swings

5x Front Squats*

*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 (AMRAP – Rounds and Reps)

AMRAP 15:00

9x Shoulder to Overhead (185/125)

21x Kettlebell Swings (70/53)

50x Double-Unders
Modifications:

STO = Load (155/105) (135/95)

KBS = Height / Load (53/35) (35/18)

DU = 150x Singles

1/15/2020

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

:10 Dip Support Hold (Top)

5x Deadlifts*

:10 Dip Support Hold (Bottom)

5x T Push-Ups (Per)

*Working Weight

Weightlifting

1a) 3×8 Deadlift

– Work to a heavy set of 8

– Try to go heavier than last week

– Rest 1:00

1b) 3×8 Weighted Ring Dips

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

– Rest 1:00

Deadlift (8-8-8)

Weighted Ring Dips (8-8-8)

Metcon

Flat Diane (Time)

21x Deadlifts (225/155)

42x Hand Release Push-Ups

15x Deadlifts (225/155)

30x Hand Release Push-Ups

9x Deadlifts (225/155)

18x Hand Release Push-Ups
*15:00 Time Cap

Modifications:

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

HRPU = Elevated / Reps

Supplemental

1) 5×3 Touch & Go Cleans

– Work to a max for the complex

– Rest exactly 60 seconds between sets

2) 2:00 Max Effort Cleans

– @ 85% of max from #1

*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)

Clean

1/14/2020

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Back Squats*

10x Ring Rows

5x 1-Arm DB Press (Per)

10x Kip Swings

5x Barbell Bent Over Rows*

*Working Weight

Weightlifting

1a) 3×8 Back Squat

– Work to a heavy set of 8

– Try to go heavier than last week

– Rest 1:00

1b) 3×8 Barbell Bent Over Rows

– Work to a heavy set of 8

– Try to go heavier than last week

– Rest 1:00

Back Squat (8-8-8)

Bent Over Row (8-8-8)

Metcon

Metcon (Time)

21-15-9

Dumbbell Thrusters (50/35)

Chest to Bar Pull-Ups
*12:00 Time Cap.

Modifications:

DB Th = Load (35/20) (20/10)

CTBPU = Pull-Ups / Jumping / Rows

Supplemental

1) 5×3 Push Jerks

– work to a max for the complex

– rest exactly 60 seconds between sets

2) 2:00 ME Push Jerks

– @ 85% of max from #1

*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)

Push Jerk

1/13/2020

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Bench Press*

10x Scap Pull-Ups

5x PVC Dislocates

10x Overhead Squats (PVC)

5x Pull-Ups / Jumping / Banded

*Working Weight

Weightlifting

1) 3×8 Bench Press

– Work to a heavy set of 8

– Try to go heavier than last week

– Rest 1:00

2) 3×8 Weighted Strict Pull-Ups

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

– Rest 1:00

Bench Press (8-8-8)

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

Metcon

Metcon (Time)

Run 400m

7 Power Snatches (155/105)

7 Overhead Squats (155/105)

21 Lateral Burpees Over the Bar

7 Power Snatches

7 Overhead Squats

21 Lateral Burpees Over the Bar

7 Power Snatches

7 Overhead Squats

Run 400m
*Time Cap 15:00

Modifications:

Run = Distance / Row / Ski / Bike

Per Sn = Load (135/95) (115/75)

OHS = Load (135/95) (115/75)

BOB = Burpees

Supplemental

1) 5×3 Touch & Go Snatches

– work to a max for the complex

– rest exactly 60 seconds between sets

2) 2:00 Max Effort Snatches

– @ 85% of max from #1.

*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)

Snatch

1/11/2020

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Teams of 2: AMRAP 35:00

60x Wall Balls

30x Pull-Ups

15x Clean & Jerks (185/125)

30x Burpees Over Bar

60x Toes to Bar

Fire Breather

Teams of 2: AMRAP 35:00

60x Wall Balls (20/14)

30x Chest to Bar Pull-Ups

15x Squat Snatch (185/125)

30x Burpees Over Bar

60x Toes to Bar

1/10/2020

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Front Squats*

10x Scap Push-Ups

200m Row

10x Barbell Internal Rotations

5x Strict Press*

*Working Weight

Weightlifting

1a) 3×8 Front Squats

– Work to a heavy set of 8

– Should be 5-15% heavier than sets of 10

– 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)

1000M Row

30x Thrusters (115/75)

500M Row

20x Thrusters (115/75)
*15:00 Time Cap

Modifications:

Row = Distance / Ski / Bike

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

1/8/2020

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

:10 Dip Support Hold (Top)

5x Deadlifts*

10x DB Upright Rows (Per)

:10 Dip Support Hold (Bottom)

15x Calorie Row

*Working Weight

Weightlifting

1a) 3×8 Deadlift

– Work to a heavy set of 8

– Should be 5-15% heavier than sets of 10

– Rest 1:00

1b) 3×8 Weighted Ring Dips

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

– Rest 1:00

Deadlift (8-8-8)

Weighted Ring Dips (8-8-8)

Metcon

Metcon (Time)

3 Rounds For Time:

Row 500m

20x DB Snatches (70/50)

– then –

15x Ring Muscle-Ups
*15:00 Time Cap

Modifications:

Row = Distance / Ski / Bike

DB Sn = Load (50/35) (35/20)

RMU = Reps / Strict PU / Kipping

Supplemental

1) 5×3 Touch & Go Cleans

– Work to a max for the complex

– Rest exactly 60 seconds between sets

2) 2:00 Max Effort Cleans

– @ 80% of max from #1

*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)

Clean