Blog Search

1/7/2020

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Back Squats*

10x Ring Rows

5x Inch Worms

10x Internal Rotations

5x Bent Over Barbell Rows*

150M Ski

*Working Weight

Weightlifting

1a) 3×8 Back Squat

– Work to a heavy set of 8

– This should be 5-15% higher than sets of 10

– Rest 1:00

1b) 3×8 Barbell Bent Over Rows

– Work to a heavy set of 8

– This should be 5-15% higher than sets of 10

– Rest 1:00

Back Squat (8-8-8)

Bent Over Row (8-8-8)

Metcon

Metcon (Time)

5 Rounds:

7x Hang Squat Cleans (185/125)

14x Bar Facing Burpees

200M Ski
*20:00 Time Cap.

Modifications:

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

BFB = Burpees

Ski = Distance / Bike

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

– @ 80% 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

1/6/2020

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Bench Press*

10x Scap Pull-Ups

5x Pull-Ups / Ring Rows

10x Shoulder Taps (Per)

5x Banded Pull-Aparts (Overhand Grip)

10x Wall Balls

*Working Weight

Weightlifting

1) 3×8 Bench Press

– Work to a heavy set of 8

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

– 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)

3x Rope Climbs

21x Chest to Bar Pull-Ups

35x Wall Balls (30/20)

2x Rope Climbs

35x Wall Balls (30/20)

21x Chest to Bar Pull-Ups

1x Rope Climb
*Time Cap 15:00

Modifications:

RC = Reps / Rope Up-Downs

CTBPU = Reps / PU / Rows

WB = Load (20/14)

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

– @ 80% 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

1/4/2020

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Teams of 2: Event 1 Morris

3 Rounds (40:00 Time Cap)

50x Wall Balls

40x Calorie Row / Bike / Ski*

30x Dumbbell Snatch

20x Box Jump Overs

15x Chest to Bar Pull-Ups

*Round 1 = Row, Round 2 = Bike, Round 3 = Ski

Fire Breather

Teams of 2: Event 1 Morris

3 Rounds (40:00 Time Cap)

50x Wall Balls (20/14)

40x Calorie Row / Bike / Ski*

30x Dumbbell Snatch (70/50)

20x Box Jump Overs (24/20)

15x Bar Muscle-Ups

*Round 1 = Row, Round 2 = Bike, Round 3 = Ski

1/3/2020

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Front Squats*

10x Barbell Internal Rotations

200m Run

10x Scapular Pull-Ups

5x Inch Worms w/ Pause

*Working Weight

Weightlifting

1a) 3×10 Front Squats

– @ 80% of heaviest set of 10

– Rest 1:00

1b) 3×10 Ring Rows

– Rest 1:00

Front Squat (10-10-10)

Ring Rows (10-10-10)

Metcon

Metcon (Time)

3 Rounds:

Run 400m

20x Goblet Squats (53/35)

15x 6″ Target Burpees
*15:00 Time Cap

Modifications:

Run = Distance / Row / Ski / Bike

Gob Sqt = Load (35/26) (26/18)

Tar Burp = Burpees

1/2/2020

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x Prone Shoulder Taps (Per)

:10 Dip Support Hold (Top)

5x Good Mornings*

10x Alternating Lunges (Per)

:10 Dip Support Hold (Bottom)

5x Deadlifts*

*Same Bar, Same Weight

Weightlifting

1a) 3×10 Deadlift

– @ 80% of heaviest set of 10

– Rest 1:00

1b) 3×10 Ring Dips

– as fast as possible, use a band if necessary

– Rest 1:00

Deadlift (10-10-10)

Ring Dips (10-10-10)

Metcon

Metcon (Time)

3 Rounds:

24x Split Jumps

12x Power Cleans (135/95)

24x Hand Release Push-Ups
*15:00 Time Cap

Modifications:

Split Jumps = Lunges / Jump Squats

Pwr Cl = Load (115/75) (95/65)

HRPU = Push-Ups / Elevated

Supplemental

5×5 Touch & Go Cleans

– @ 70% of max for the complex

– Rest exactly 60 seconds between sets

*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 (5-5-5-5-5)

12/31/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x Cossack Squats

5x Bent Over Rows*

10x Arch to Hollow Swings

5x Inch Worms

10x Ring Rows

5x Back Squats*

*Working Weight

Weightlifting

1a) 3×10 Back Squat

– @ 80% of heaviest set of 10

– Rest 1:00

1b) 3×10 Barbell Bent Over Rows

– @ 80% of heaviest set of 10

– Rest 1:00

Back Squat (10-10-10)

Bent Over Row (10-10-10)

Metcon

Metcon (Time)

4 Rounds:

15x Calorie Assault Bike

20x Toes to Bar

25x Russian KB Swings (70/53)
*15:00 Time Cap.

Modifications:

AB = Calories / Ski / Row

TTB = Hanging Leg/Knee Raises

RKBS = Load (62/44) (53/35)

Supplemental

5×5 Push Jerks

– @ 70% of max for the complex

– Rest exactly 60 seconds between sets

*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 (5-5-5-5-5)

12/30/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x T Push-Ups (Per)

10x Scap Pull-Ups

5x Lateral Step-Ups (Per)**

10x Scap Push-Ups

5x Banded Pull-Aparts (Overhead Grip)

200m Ski

*Working Weight

**Working Height

Weightlifting

1) 3×10 Bench Press

– @ 80% of heaviest set of 10

– Rest 1:00

2) 3×8 Strict Pull-Ups

– as fast as possible, use bands as necessary

– Rest 1:00

Bench Press (10-10-10)

Strict Pull-Ups (8-8-8)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00:

200m Ski

21x Pull-Ups

30x Box Jump Overs (24/20)
*Every 50m = 1 Rep, 200m = 4 Reps.

Modifications:

Ski = Distance / Row / Bike

PU = Reps / Jumping / Rows

BxJO = Reps / Height / Step-Overs

Supplemental

1) 5×5 Touch & Go Snatches

– @ 70% of max for the complex

– Rest exactly 60 seconds between sets

*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 (5-5-5-5-5)

12/28/2019

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Teams of 2: *35:00 Time Cap

15-12-9

Deadlifts (185/125)

Target Burpees

15-12-9

Hang Cleans (155/105)

Burpee Box Jumps (24/29)

15-12-9

Push Press (135/95)

Burpees Over Bar

*Each Partner Must Perform the entire rep scheme.

Partner 1 must do 15x Deadlifts before Partner 2 may perform 15x DL, then 15x Target Burpees, etc.

Fire Breather

Teams of 2: *35:00 Time Cap

15-12-9

Deadlifts (185/125)

Target Burpees

15-12-9

Hang Cleans (155/105)

Burpee Box Jumps (24/29)

15-12-9

Push Press (135/95)

Burpees Over Bar

*Each Partner Must Perform the entire rep scheme.

Partner 1 must do 15x Deadlifts before Partner 2 may perform 15x DL, then 15x Target Burpees, etc.

12/27/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Front Squats*

10x Barbell Internal Rotations

200m Run

10x Scapular Pull-Ups

5x 1-Arm Upright Rows*

*Working Weight

Weightlifting

1a) 3×10 Front Squats

– Work to a heavy set of 10

– Try to go a little heavier than last week

– Rest 1:00

1b) 3×10 Tempo Ring Rows

– Feet elevated to height of rings, or floor

– 3 counts up, top, down, and at bottom

– To be completed using the tempo

– Rest 1:00

Front Squat (10-10-10)

Tempo Ring Rows (10-10-10)

Metcon

Metcon (Time)

Run 800m

100x Alt KB Snatches (53/35)

Run 800m
*15:00 Time Cap

Modifications:

Run = Distance / Row / Ski / Bike

KB Sn = Load (35/26) (26/18)

12/26/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x Prone Shoulder Taps (Per)

:10 Dip Support Hold (Top)

5x Good Mornings*

10x Arch to Hollow Swings

:10 Dip Support Hold (Bottom)

5x Deadlifts*

*Same Bar, Same Weight

Weightlifting

1a) 3×10 Deadlift

– Work to a heavy set of 10

– Try to go a little heavier than last week

– Rest 1:00

1b) 3×10 Tempo Ring Dips

– 3 counts down, bottom, up, and at lockout

– To be completed using the tempo, even if bands need to be used

– Rest 1:00

Deadlift (10-10-10)

Tempo Ring Dips (10-10-10)

Metcon

Metcon (Time)

Row 1000m

30x Handstand Push-Ups

30x Toes To Bar

15x Handstand Push-Ups

15x Toes To Bar

Row 1000m
*15:00 Time Cap

Modifications:

Row = Distance / Ski / Bike

HSPU = Elevated / Hand Release PsU

TTB = Hanging Leg/Knee Raises

Supplemental

1) 5×5 Touch & Go Cleans

– Work to a max for the complex

– Rest exactly 60 seconds between sets

2) 2:00 Max Effort Cleans

– @ 100% 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 (5-5-5-5-5)

Clean