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11/2/2018

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch DL

5x Muscle Snatch

5x Power Snatch

5x Overhead Squat

5x Sotts Press

5x Snatch Balance

10x Arch to Hollow Swings

Metcon

Weightlifting

Squat Snatch

Every 3:00 for 15:00

-Perform 5 Tough & Go Squat Snatch

Metcon (Time)

30x Pull-Ups

30x Thrusters (95/65)

20x Chest to Bar Pull-Ups

20x Thrusters (135/95)

10x Bar Muscle-Ups

10x Thrusters (185/125)
Scaling Options:

PU/CTB/BMU = Reps / Movement Difficulty

Thrusters = Ascending Load

10/31/2018

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Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

:30 Jump Rope

10x Shoulder Taps (5x Per Side)

5x Power Cleans (Working Weight)

5x Push Jerk (Working Weight)

10x 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 (AMRAP – Rounds and Reps)

AMRAP 18:00

11x Hand Release Push-Ups

3x Clean & Jerk (185/125)

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

HRPU = Elevated Push-Ups

C&J = Load (155/105) (135/95)

WB = Load / Height

10/30/2018

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

3x Strict Pull-Ups

7/5x Calorie Bike

10x KB Swings

:20 HS Hold

Metcon

Metcon (30 Rounds for reps)

EMOM 30:00

(1) 20x KB Swings (53/35)

(2) 10x Strict Pull-Ups

(3) 15/12x Calorie Bike

(4) 5x Parallette HSPU

(5) Rest
Scaling Options:

KBS = Reps / Load

StPU = Reps / Bands

Cal Bike = Calories

PHSPU = Reps / HSPU

Midline

Arch Hold

Accumulate 3:00 Arch Body Hold

-Rest As Needed between efforts

10/29/2018

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x PVC Dislocates

7x Front Squat

5x Box Jumps

3x Inch Worms

:30 Row

Weightlifting

Front Squat

15:00 to establish a 5RM Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

•12x Calorie Row

•10x DB Overhead Squats (50/35)*

•8x Burpee Box Jump Over (24/20)
Scaling Options:

Cal Row = Calories

DB OH Sqt = Load / Goblet

Burp BxJO = Height / Burpee

BIRTHFIT Core & Pelvic Floor Workshop in November!

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If you are considering pregnancy, are currently pregnant, have ever given birth, or if you support a woman in any of these life stages- you don’t want to miss this workshop!

In a small group environment, you’ll learn: 

  • -basic functional movements (as well as those to avoid),
  • -an overview of the core, pelvic floor, and diastasis recti and how we can prevent and/or heal dysfunction,
  • -why it is NOT normal to pee when sneezing, jumping, running, etc.
  • -simple ways to incorporate mindset training into your daily routine. 
Learn simple steps to implement BIRTHFIT principles into your training and daily life, as well as how BIRTHFIT can support you during this incredible time. Open to both men and women, we hope you’ll join us!

To register: https://rva.birthfit.com/events/2018/11/10/birthfit-core-amp-pelvic-floor-workshop-z66ng

birth fit, CrossFit, strong core

 

10/26/2018

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

200M Run

10x Ring/Bar Arch to Hollow Swings

10x KB Swings*

5x Power Cleans*

5x Push Jerks*

*Ascending Weight

Metcon

Metcon (Time)

Helen Meets Grace:

3 Rounds

•400M Run

•21x KB Swings (53/35)

•12x Pull-Ups

~then~

•30x Clean & Jerks (135/95)

Metcon (Time)

Helen Meets Grace : Teamer (2)

3 Rounds

•400M Weighted Carry (20/14)

•21x KB Swings (70/53)

•12x Ring Muscle-Ups

~then~

For Time

(a) 60x Clean & Jerks (135/95)

or

(b) 30x Clean & Jerks (185/125)

11/17/2017

By: 0

Announcements

Don’t forget that we will be closed tomorrow for our “Coaches Adaptive Seminar”. The teamer will be moved to Sunday at 10am (Open gym still available)

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

10x Dislocates w/ PVC

10x OH Squats w/ PVC

10x Russian KB Swings (53/35)

10x Goblet Squats (53/35)

:10 Ring Support Hold (Top)

:10 Ring Support Hold (Bottom)

Gymnastics

4x 6/4 Muscle-Ups + Max Effort Ring Dips

-6/4x Muscle-Ups

-Immediately into Max Effort Ring Dips

-Alternate w/ 3x 8 S.L. Bulg Split Squats

-Rest 1:00 between exercises

Muscle-ups

Ring Dips

Weightlifting

3x 8 Single Leg Bulgarian Split Squats

-8x Per Leg

-Weighted with KettleBell

-Alternate w/ 4x 6/4 MU + ME Ring Dips

-Rest 1:00 between exercises

Bulgarian Split Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

25′ Handstand Walk

10x Ring Dips

15x Goblet Squats (70/53)
Scaling Options:

HSW = 5x Wall Climbs

R. Dips = Bar / Paralletes

Gob Sqt = Load (53/35)

11/15/2017

By: 0

Announcements

Holiday Hours:
Thanksgiving: 9:30 Turkey Teamer
Black Friday: 8:45am, 9:45 and noon only

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean Grip Deadlift

5x Clean High Pulls

5x Muscle Cleans

5x Front Squats

5x Hang Cleans

Weightlifting

EMOM 15:00

• 1x Halting Clean @ Above Knee

-Hold Pause :02-:03 above knee

Halting Clean

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

AMRAP 4:00

15/12x Assault Bike Calories

12x Wall Balls (20/14)

12x Pull-Ups

-Rest 2:00 between rounds
Scaling Options:

AB Cal = Calories

WB = Load (16/10)

PU = Jumping PU/Ring Rows

11/14/2017

By: 0

Announcements

Holiday Hours:
Thanksgiving: 9:30 Turkey Teamer
Black Friday: 8:45am, 9:45 and noon only

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

5x Inch Worms

10x Arch to Hollow Swings

15x Squat Jumps

Gymnastics

4x 6/4 Strict Pull-Ups + Max Effort Kipping Chest to Bar Pull-Ups

-6/4x Strict Pull-Ups

-Immediately into Max Effort Kipping CTBPU

-Alternate w/ 3x 8 S.L. Glute Bridge

-Rest 1:00 between exercises

Strict Pull-Ups

Chest-To-Bar Pull-ups

Weightlifting

3x 8 Single Leg Glute Bridge

-8x Each Leg

-Weighted with Dumbbell/Plate

-Alternate w/ 4x 6/4 Strict PU + ME CTBPU

-Rest 1:00 between exercises

Single Leg Glute Bridge

Metcon

Metcon (AMRAP – Reps)

AMRAP 12:00

*Ascending Ladder (1-2, 2-4, 3-6, etc.)

Squat Cleans (185/125)

GHD Sit-Ups
Scaling Optinos:

Sqt Cl = Load (155/105) (135/95)

GHDSU = Ab Mat Sit-Ups