Blog Search

10/7/2017

By: 0

Announcements

Welcome LHO Barbell and their whole team to CrossFit Pushin Weight!

Crossfit Pushin Weight – CrossFit

Metcon

Metcon (Time)

Teams of 3:

150x Burpee Box Jumps (24/20)

120x Toes to Bar

90x Handstand Push-Ups

60x Clean & Jerks (135/95)

300M Relay Run*

*Each Team Member must perform a 300M run, relay style.
Scaling Options:

BBxJ = Height

TTB = Hanging Leg/Knee Raises

HSPU = Hand Release Push-Ups

C&J = Load

Distance = Walk

10/6/2017

By: 0

Announcements

Welcome LHO Barbell and their whole team to CrossFit Pushin Weight!

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

5x Strict Press

5x Behind the Neck Strict Press

10x Lateral Step-Ups (5xL/5xR)

10x Wall Balls

10x Box Jumps

Weightlifting

Push Press (3-3-3-3-3-3-3)

7 Sets to establish a 3 rep max Push Press.

-Rest 90-120s between sets.

Metcon

Metcon (Time)

2 Rounds:

50x Wall Balls (20/14)

30x Box Jump Overs (24/20)

10x Ring Muscle-Ups
Scaling Options:

WB = Load

BxJO = Height

RMU = Strict Pull-Ups

10/4/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Deadlifts

5x Clean High Pulls

5x Muscle Cleans

5x Cleans

5x Strict Press

5x Push Press

5x Split Stance Strict Press

5x Split Jerk

200M Run

Weightlifting

EMOM 10:00

•Odd: 2x Clean Pulls + 1x Power Clean

•Even: 1x Power Clean + 2x Split Jerks

Clean Pull

Power Clean

Split Jerk

Metcon

Metcon (Time)

3 Rounds:

400M Run

10x Push Jerks (185/125)
Scaling Options:

Run = Distance

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

10/3/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

5x Front Squats (35/45/55%)

10x Internal Rotations w/ PVC

5x Strict/Jumping Pull-Ups

:30 Jump Rope (DU/SU)

Weightlifting

Front Squat

20:00 to Establish a 1RM Front Squat.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:00

9x Thrusters (115/75)

9x Chest to Bar Pull-Ups

35x Double-Unders
Scaling Options:

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

CTBPU = Pull-Ups / Ring Rows

DUs = Singles + 5x Burpees

10/2/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Sn Grip Deadlifts

5x Snatch High Pulls

5x Muscle Snatch

5x Overhead Squats

5x Sotts Press

5x Squat Snatch

Weightlifting

EMOM 10:00

•Odd: 2x Snatch Grip Deadlifts + 1x Power Snatch

•Even: 1x Power Snatch + 2x Overhead Squats

Snatch Grip Deadlift

Power Snatch

Overhead Squat

Metcon

Metcon (6 Rounds for reps)

6 Rounds: AMRAP :90

•5x Power Snatch (75/55)

•5x Bar Facing Burpees

-Rest :75 between rounds.
-Each AMRAP, you will start from the beginning.

-Record reps per round, 1 round = 10 reps

Scaling Options:

PS = Load

BFB = Burpees

9/30/2017

By: 0

Crossfit Pushin Weight – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

500M Row

10x Toes to Bar

5x Snatch (135/95)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

20/17x Ass Bike Cals

10x Bar Muscle-Ups

5x Shoulder to Overhead (135/95)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

500M Ski

10x Handstand Push-Ups

5x Hang Cleans (135/95)

9/29/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

10x Scap Depressions

5x Front Squats (40/50/60%)

:15 Ring Support Hold @ Top

:15 Ring Support Hold @ Bottom

200M Run

Gymnastics

Pull-ups

Perform 4 sets of Max Effort Strict Pull-Ups.

-Alternate sets with Front Squats

-Bands may be used, no more than 8 reps per set.

-Rest 1:00 between exercises

Weightlifting

Front Squat

3×8 Front Squats @ 65-70% 1RM.

-Alternate sets with Strict Pull-Ups

-Rest 1:00 between exercises

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:00

25x KB Swings (53/35)

15x Ring Dips

200M Run
Scaling Options:

KBS = Load (44/26) (35/18)

Dips = Parallette / Box Dips

Run = Distance (150/100M)

9/27/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

1:00 Max Effort AB Calories

3 Rounds:

5x Snatch High Pulls

5x Muscle Snatch

5x Overhead Squats

5x Snatch Balance

5x Sotts Press

Weightlifting

EMOM 8:00

•Odd: 2x Power Snatch @ 70%

•Even: 2x Squat Snatch @ 70%

Power Snatch

Squat Snatch

Metcon

Metcon (5 Rounds for time)

Every 3:00 for 15:00

15/12x Assault Bike Calories

20x Wall Balls (20/14)

25x Double-Unders
*Record time for each round (5 total).

Scaling Options:

AB Cal = Calories (sub 1:00 effort)

WB = Load (must hit target line)

DU = 25x Singles + 5x Burpees

9/26/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

3x Front Squats (50/70%)

5x Inch Worms

250M Row

3x Front Squats (60/80%)

10x DIslocates (PVC)

5x Lateral Step-Ups (20/16)

Weightlifting

Front Squat

3×1 Front Squat @ 90% of 1RM.

-Rest 3:00 between sets.

Metcon

Metcon (Time)

500M Row

30x Burpee Box Jump Overs (24/20)

20x Overhead Squats (95/65)
Scaling Options:

Row = Distance

BBxJO = Height

OHS = Load

Midline

GHD Situps

5x 10-15 GHD Sit-Ups

-Rest As Needed between Sets.

-Add a Plate/MedBall if able.

-Work Full ROM Only

9/25/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

5x Deadlifts

5x Clean High Pulls

5x Muscle Cleans

5x Front Squats

5x Cleans

:30 Handstand/PsU Hold

Weightlifting

EMOM 8:00

•Odd: 2x Power Cleans @ 70%

•Even: 2x Squat Cleans @ 70%

Power Clean

Squat Clean

Metcon

Metcon (5 Rounds for reps)

5 Rounds: AMRAP :90

•3x Deadlifts (225/155)

•1x Power Clean (225/155)

•6x Handstand Push-Ups

-Rest :90 between rounds.
-Each AMRAP, you will start from the beginning.

-Record reps per round, 1 round = 10 reps

Scaling Options:

DL = Load*

PC = Load*

HSPU = Push-Up

*One Bar, One Load