Blog Search

11/16/2018

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

:20-:30 Handstand Hold

7/5x Calorie Ski

10x Arch to Hollow Swings

7/5x Calorie Row

10x Shoulder Taps (Per)

7/5x Calorie Bike

5x CTB/PU/Jumping/Rows

Metcon

Lt. Brad Clark (Time)

6 Rounds:

10x Handstand Push-Ups

11x Chest to Bar Pull-Ups

18x Calories (Ski/Row/Bike)*

100M Sprint
*Must Alternate Each Round

Scaling Options:

HSPU = Hand Release Push-Ups

CTBPU = Pull-Ups / Ring Rows

Cals = Alternate Equipment

Sprint = Distance

Metcon (Time)

Teams of 2 : 6 Rounds

10x Deficit Handstand Push-Ups (4″/2″)

11x Strict Chest to Bar Pull-Ups

18x Calories (Ski/Row/Bike)*

100M Fireman’s Carry
*Must Alternate Each Round

Scaling Options:

DHSPU = Strict/Kipping HSPU/Push-Ups

StCTBPU = Strict PU/Kipping CTB/Pull-Ups

Calories = None

Carry = Partner Run

11/14/2018

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

:30 Jump Rope

5x KB DL

5x RKBS

5x KBS

3x Target Burpees

Gymnastics

Double-Unders

(1) 50x UB DU Every 2:00

(2) 30x UB DU Every 2:00

(3) 30x Double-Unders Every 2:00

(4) 10-20x DU Every 2:00

(5) 15:00 Skill Work

Metcon

Metcon (Time)

For Time:

35x Calorie AB

25x KB Swings (70/53)

15x 6″ Target Burpees

25x KB Swings

35x Calorie Row
15:00 Time Cap

Scaling Options:

Bike = Calories (2:00 Effort)

KB Swings = Load

Target Burpees = Burpees

Rower = Calories

11/13/2018

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

7x Arch to Hollow Swings (Bar/Rings)

3x Inch Worms

5x Box Jumps

7/5x Calorie Ski

:10 Ring Support Hold (Top/Bottom)

Metcon

Metcon (30 Rounds for reps)

EMOM 30:00

(1) 10x Toes to Bar

(2) 10x Burpee Box Jumps (24/20)

(3) 12/10x Ski Erg Calories

(4) 6/4x Ring Muscle-Ups

(5) Rest
Scaling Options:

TTB = Reps / Hanging Leg/Knee Raises

Bur BxJ = Height / Reps

Ski = Calories

RMU = Ring/Bar Dips

Midline

Sorenson Hold

Accumulate 3:00 Sorenson Hold

-Rest As Needed between efforts

https://youtu.be/rfxfZo4g4KE

11/12/2018

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

•200M Row

•10x Arch to Hollow Swings

•10x Banded Pull-Aparts

•10x Ring Rows

Weightlifting

Pendlay Row

15:00 to establish a 5RM Pendlay Row

Pendlay Row

15:00 to establish a 5RM Pendlay Row

Metcon

Metcon (Time)

4 Rounds:

•300M Row

•20x Alternating DB Snatch (70/50)

•10x Bar Muscle-Ups
20:00 Time Cap

Scaling Options:

Row = Meters

DB Sn = Load (50/35)

BMU = CTB / PU / Jumping

11/10/2018

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Metcon (Time)

For Time (with a Partner)

Buy-In:

56x Burpee Box Jump Overs

Then, 22 rounds of:

5x Hand Release Push-Ups

27x Double-Unders

3x Goblet Squats (70/53)

Cash-Out:

2216x Meter Ski

Fire Breather

Metcon (Time)

For Time (with a Partner)

Buy-In:

56x Burpee Box Jump Overs (24/20)

Then, 22 rounds of:

5x Handstand Push-Ups

27x Double-Unders

3x Front Squats (185/125)

Cash-Out:

2216x Meter Ski

11/9/2018

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Strict Press

5x Push Press

10x Calorie Row

5x Split Stance Strict Press

5x Split Jerk

5x Inch Worms

Weightlifting

Split Jerk

Every 3:00 for 15:00

-Perform 5 Tough & Go Split Jerk

Metcon

Metcon (Time)

25-20-15-10-5

Calorie Row

Power Snatch (115/75)

Toes to Bar
20:00 Time Cap

Scaling Options:

Rep Scheme = 18-15-12-9-6

Cal Row = Reps

Pwr Sn = Load (95/65) (75/55)

TTB = Hanging Leg/Knee Raises

11/7/2018

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

:30 Jump Rope

5x Inch Worms

:10 Dip Support Hold (Top & Bottom)

5x Wall Balls

Gymnastics

Double-Unders

(1) 50x UB DU Every 2:00

(2) 30x UB DU Every 2:00

(3) 30x Double-Unders Every 2:00

(4) 10-20x DU Every 2:00

(5) 15:00 Skill Work

Metcon

Metcon (Time)

4 Rounds:

9x Deadlifts (225/155)

12x Ring Dips

15x Wall Balls (20/14)
Scaling Options:

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

Dips = Matador / Parallette

WB = Load / Height

11/6/2018

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

7/5x Calorie Bike

5x Squat Cleans (Ascending Weight)

7/5x Calorie Ski

5x Push Press (Ascending Weight)

Metcon

Metcon (30 Rounds for reps)

EMOM 30:00

(1) 15/12x Calorie Bike

(2) 5x Squat Cleans (155/105)

(3) 12/10x Calorie Ski

(4) 5x Push Press (155/105)

(5) Rest
Scaling Options:

Bike = Calories

Sqt Cl = Load

Ski = Calories

PP = Load

Midline

GHD Sit-Up Hold

Accumulate 3:00 GHDSU Hold

-Rest As Needed between efforts

https://youtu.be/rPSXVkvwHVs

11/5/2018

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

Rock vs Paper vs Scissors

Weightlifting

Weighted Pull-ups

15:00 to establish a 5RM Weighted Pull-Ups

Metcon

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

11/3/2018

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Metcon (Time)

Teams of 2: Skittles

Red: 7/5x Ring/Bar Dips

Green: 9/6x Strict Push-Ups

Purple: 10x Deadlifts (225/155)

Yellow: 20x Wall Balls (20/14)

Orange: 20x Box Jumps (24/20)

Fire Breather

Metcon (Time)

Teams of 2: Skittles

Red: 7/5x Ring Muscle-UPS

Green: 9/6x Strict HSPU

Purple: 10x Power Cleans (185/125)

Yellow: 20x Wall Balls (20/14)

Orange: 20x Box Jumps (24/20)