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10/04/2016

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Crossfit Pushinw8 – Strong WoMan

Warm-up

Bike/Run/Row (No Measure)

5:00 continuous bike/row/run.

Strongman

Bench Press

5×6 BP @ 75/77/80/82/80% of 1RM

-Rest :90 b/t sets

Bent Over Row

5×10 Bent Over Row

-Underhand Grip

Behind the Neck Strict Press

4×12 BTN Strict Press

-Rest :60 b/t sets

Single Arm Bench Press

3×20 Single Arm Bench Press

-20x Each Arm

-Rest :45-:60 between arms

-Keep Midline Tight and Focus on Full ROM w/ every rep.

Ring Rows

4×15 Supine Ring Rows

-Place feet on low box/bench if possible

-Rest 1:00 b/t sets

10/04/2016

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Crossfit Pushinw8 – CrossFit

Warm-up

2 Rounds:

200M Farmer’s Carry (53s/35s)

5x Inch Worms

10x Arch to Hollow Swings

15x Jump Squats

Strength

Strict Pull-Ups

5×6 Strict Pull-Ups

-Unbroken Sets

-Add Weight if Capable

Single Leg Romanian Deadlifts

4×8 S. L. RDLs

-8x Each Leg

-Alternate legs as Necessary

Metcon

Metcon (AMRAP – Reps)

AMRAP 15:00

30x Deadlifts (135/85)

15x Toes to Bar

30x Burpees Over Bar

15x Push Press (135/85)

10/03/2016

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Crossfit Pushinw8 – Strong WoMan

Warm-up

Bike/Run/Row (No Measure)

5:00 continuous bike/row/run.

Strongman

Deadlift

5×5 @ 70/75/80/82/80%

-Rest 2:00 b/t sets

Zercher Squat

Build to a heavy set of 5.

1×5 @ 95%

1×5 @ 90%

-Rest :90 b/t sets

Yoke Carry

4x 60′ Yoke Walk

-Carla @ 365/405/435/450

-Kristina @ 295/325/355/375

Glute Bridge

5×8 @ 40% of Axle Tire DL

– Carla 157.5

– Kristina 120

10/03/2016

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Crossfit Pushinw8 – CrossFit

Warm-up

3 Rounds:

10x Dislocates with Lunges (5x Each Leg)

5x Back Squats (45/55/65% of 5RM)

:20-:30 HS Hold

Strength

Back Squat

5×5 Back Squat @ 75/80/85/87/85% of 5RM.

*For those without a 5RM BS will perform 5×5 working sets.

Handstand Push-ups

4x 8-12 HSPU

Athletes may perform them strict or Kipping and at a deficit if necessary. All athletes should be able to perform 8-12 HSPU or Pike Push-Ups unbroken each set.

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

10/03/2016

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Crossfit Pushinw8 – Powerlifting

Warm-up

Bike/Run/Row (No Measure)

5:00 continuous bike/row/run.

Powerlifting

Box Squat

Establish a 5RM w/ 30% Accommodating Resistance of Comp 1RM Back Squat

Glute Bridge

5×8 Glute Bridges @ 60+% of 1RM BS

Double Kettlebell Front Squat

3×20 Dbl KB Front Squats

-Unbroken Sets

-Rest As Needed

-Start w/ 2x 26# KBs

Rack Pull Sumo-Deadlift

4×10 Rack Pull Sumo-DL

-Working Sets

-Focus on Flat Back

-Bar @ Below Knee Height

Weighted Torso Rotation

3×20 Weighted Torso Rotations

-20x Each Side

-Rest As Needed

10/02/2016

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Crossfit Pushinw8 – Powerlifting

Warm-up

Bike/Run/Row (No Measure)

5:00 continuous bike/row/run.

Powerlifting

Close Grip Bench Press

3x C. G. BP @ 65% of 1RM + 25% band resistance.

– Every :45

Weighted Pull-ups

2x Pull-Ups EMOM 10:00

Bodyweight + 30% BW

(45#)

Renegade Row

4×10 Renegade Rows

-10x Each Arm

-Focus on Tight Plank Position

-Rest 2:00 between sets

BandBell Strict Press

4×12 Bandbell Strict Press

-15# Bar

-2x KBs Each Side

-Focus on Full Extension

-Focus on Set Shoulders

-Focus on Tight Midline

Dumbbell Hammer Curls

3×20 DB Hammer Curls

-20x Each Arm

-Chase the Pump

09/30/2016

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Crossfit Pushinw8 – CrossFit

Warm-up

2 Rounds:

5x Strict Press

5x Behind the Neck Strict Press

5x Push Press

5x BTN Push Press

5x Thrusters

5x Push Jerks

20x Double-Unders

Weightlifting

Push Jerk

15:00 to Establish a 1RM Push Jerk

Metcon

Metcon (Time)

4 Rounds:

35x Double-Unders

25x Wall Balls (20/14)

15x Push Jerks (155/105)
Scaled Options:

Double-Under’s = 50x Singles + 5x Burpees

Wall Balls = Load

Push Jerks = 50-55% of 1RM

3 Rounds instead of 4.

09/30/2016

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Crossfit Pushinw8 – Powerlifting

Warm-up

Bike/Run/Row (No Measure)

5:00 continuous bike/row/run.

Powerlifting

Box Squat

12×2 @ 65% 1RM + 25% Band Resistance

– Every :40

Deadlift

EMOM 10

Banded Deadlifts @ 70% + 25% Band Tension

*Quick Singles

Weighted Lunges

4×12 Weighted Alt. Lunges

-12x Each Leg

-Alternate Lunges

-Rest As Needed Between Sets

Pause Squat

4×10 Pause Back Squat

-2 Count Pause @ Bottom

-35-45% of Comp 1RM BS

-Rest 2:00 b/t sets

GHD Situps

3×20 Weighted GHD Sit-Ups

-Hold a 15-25# Plate

-Rest 2:00 between sets