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10/08/2016

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Crossfit Pushinw8 – Powerlifting

Warm-up

Bike/Run/Row (No Measure)

5:00 continuous bike/row/run.

Powerlifting

Box Squat

10×2 @ 70% 1RM + 25% Band Resistance

– Every :40

Deadlift

EMOM 10

Banded Deadlifts @ 75% + 25% Band Tension

*Quick Singles

Belt Squat

4×20 Belt Squat

-Focus on Proper Squat Depth with Each Rep

-Rest 2:00 Between Sets

Banded Good Mornings

4×20 Banded Good Mornings

-Focus on Proper Hip Hinge & Having a Tight Back

-Green or Black Band

-Rest 2:00 Between Sets

GHD Situps

4×20 Weighted GHD Sit-Ups

-Hold a 15-25# Plate

-Rest 2:00 Between Sets

10/07/2016

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Crossfit Pushinw8 – CrossFit

Warm-up

1 Round:

Run 400M

30x Alt. Lunges

20x Ring Rows

30x Alt. Lunges

Run 400M

Strength

Bent Over Row

-8x Bent Over Barbell Rows

-Superset with Bulg Split Squats

Bulgarian Split Squat

-6x Each Leg

-Rest :90 Before Bent Over Rows

Metcon

Metcon (Time)

2 Rounds:

30 Power Cleans (95/65)

30 Ring Dips

30 Wall Balls

30 GHDs
Scaled Options:

Pwr Cleans = Weight

Ring Dips = Box Dips

Wall Balls = Weight

GHDSU = AMSU

10/07/2016

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Crossfit Pushinw8 – Strong WoMan

Warm-up

Bike/Run/Row (No Measure)

5:00 continuous bike/row/run.

Strongman

Sumo Deadlift

5×6 Sumo-Deadlift

-Working Sets

-Focus on Vertical Torso

-Rest :90 b/t Sets

Glute-Ham Raises

-Focus on Full ROM

-Partner Assist or Band Assist if Necessary

-Rest 1:00 Between Sets

Deficit Deadlifts

-4×12 Deficit Deadlifts

-Rest :60 Between Sets

-Focus on Flat Back

-40-45% of 1RM Deadlift

Squat Hold

-3x :45 Squat Hold

-Carla @ 450

-Kristina @ 375

-Rest :90 Between Sets

GHD Back Extensions

-3×15-20 UnWeighted Back Ext

-Rest As Needed Between Sets

10/05/2016

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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

Establish 5RM C.G. Bench + 30% Accommodating Resistance based of 1RM BP

Fat Bar Pull-Up

5×6 Weighted/Strict Fat Bar Pull-Ups

-Rest :90 b/t sets

Incline Bench Press

5×8 Incline Bench

-40-50% of 1RM Bench

-Rest 2:00 between sets

Chin-Ups

4×12 Strict Chin Pull-Ups

-Full Extension @ bottom

-Eyes over at top

-Unbroken Sets

-Rest As Needed

Bar Dips

3x Max Reps

-Full ROM

-Rest As Needed b/t sets

10/05/2016

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Crossfit Pushinw8 – CrossFit

Warm-up

3 Rounds

5x Lateral Step-Ups (5x Each Leg) (20″)

5x Behind the Neck Strict Press (Empty Bar)

10x Overhead Squats

20x Double/Single-Unders

Strength

Behind the Neck Push Press

5×3 BTN Push Press

-Working Sets

-Alt. Sets w/ :60 Rest

Skill

Pistols

5×3-5 Pistols

-3-5x Each Leg

-Alternate Legs if Capable

-Alt. Sets w/ :60 Rest

Metcon

Metcon (Time)

7 Rounds:

45x Double-Unders

15x Overhead Squats (95/65)
Time Cap 20:00

*Scaled Options

Dubs = 50x Singles + 5x Burpees

OHS = Load (Form Focus) or Front Squat (If Form isn’t there)

10/05/2016

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Crossfit Pushinw8 – Strong WoMan

Warm-up

Bike/Run/Row (No Measure)

5:00 continuous bike/row/run.

Strongman

Axle Rack Pull

Build to heaviest 3 Rep Max

-Rest 2:00 between sets

Zercher Carry

4×20′ Increments

Carla @ 225

Kristina @ 200#

*From One Rack to the other.

-Rest 2:00 between efforts

Romanian Deadlift

5×8 RDLs

-Rest :90 b/t sets

-45-50% of 1RM DL

Double Kettlebell Front Squat

4×15 DBL KB Front Squat

-Rest :60 b/t sets

-Start at 2x 26# KBs

Reverse Hypers

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)

10/04/2016

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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

10/03/2016

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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