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09/16/2016

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Crossfit Pushinw8 – Strong WoMan

Warm-up

Bike/Run/Row (No Measure)

5:00 continuous bike/row/run.

Strongman

Deficit Deadlifts

-2″ Deficit (25# Plates)

-Working Sets

-Rest :90 b/t Sets

Weighted Lunges

-4×8 Wtd Lunges Each Leg

-Rest :60 Between Sets

-Do Not Alternate Legs

Suitcase Deadlift

-4×15 w/ 2x KB

-C 70# KBs / K 62# KBs

-Rest :90 b/t Sets

Squat Hold

-3x :30 Squat Hold

-C @ 450# / K @ 375#

-Rest 2:00 Between Sets

GHD Back Extensions

-3×15-20 UnWeighted Back Ext

-Rest As Needed Between Sets

09/16/2016

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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 @ 55% 1RM + 25% Band Resistance

– Every :40

Deadlift

EMOM 10

Banded Deadlifts @ 60% + 25% Band Tension

*Quick Singles

Good Mornings

Light – Moderate Weight

Focus on Keeping Tension & Tight Body Position.

Weighted Lunges

4x 60′ Alternating Weighted Walking Lunges

– 30′ Down & 30′ Back

– Hold for a :02 Pause @ Bottom

– Knee should hover 2″ above floor

Floor Level Ring Plank

-4x :45 FLR Plank Hold

-Rest 1:00 between sets

V-Ups (3×15)

09/16/2016

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Crossfit Pushinw8 – CrossFit

Warm-up

“Flower” by Moby with Wall Balls (20/14)

Strength

Alternate Movements with :60 rest between.

Weighted Pull-ups (5×5)

Weighted/Strict Pull-Ups

GHD Back Extensions (4×10)

Add Weight if Possible

Metcon

AMRAP 6:00

– Rest 1:00

AMRAP 6:00

Metcon (AMRAP – Reps)

AMRAP 6:00

EMOM 3x C&J (155/105)

Max Effort Box Jumps (24/20))
Score is total number of box jumps.

Metcon (AMRAP – Reps)

AMRAP 6:00

EMOM 3x C&J (135/85)

Max Effort Burpees
Score is total number of burpees.

09/14/2016

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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

Kristina – 240/255/270/285/300

Carla – 280/297.5/315/332.5/350

2 Reps @ Each Set, Esp Kristina

Zercher Carry

5×20′ Increments

*From One Rack to the other.

Build to heaviest load possible.

-Add 10# to last weeks numbers.

Kong Squat

*Working Sets

*Focus on Solid Tech

Weighted Step-ups

8x Each Leg

14″ Step-Ups

Reverse Hypers

09/14/2016

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Crossfit Pushinw8 – CrossFit

Warm-up

2 Rounds:

5x Snatch Hi-Pull

5x Muscle Snatch

5x Overhead Squat

5x Sumo Inchworms

20x Double-Unders

Weightlifting

Every :90 for 15:00

1x Snatch Pull

1x Hang Snatch

1x Power Snatch

Metcon

Snatch Pull

Hang Snatch

Power Snatch

Metcon (5 Rounds for reps)

EMOM 25:00

Min 1: 30x Double-Unders

Min 2: 12/10x Toes to Bar

Min 3: 10x Deadlifts (225/155)

Min 4: 10x Burpees Over Bar

Min 5: Rest
Scoring:

5 Stations aka Rounds for scoring purposes.

Max Score for Round 1 = 30

Max Score for Round 2 = 12/10

Max Score for Round 3 = 10

Max Score for Round 4 = 10

Score = Average Reps during that station. So if you were able to do 30x DU each round at station 1 then you would score 30 reps for that round.

09/14/2016

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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

5×5 @ 70% of 1RM

Strict Pull-Ups

3×10 @ Bodyweight

Dumbbell Incline Bench Press

3×15 DB Incline Bench Press

Ring Rows

3×15 @ Bodyweight

Dumbbell Floor Press

Light-Moderate Weight

Unbroken Sets

09/13/2016

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Crossfit Pushinw8 – CrossFit

Warm-up

3 Rounds:

10x Dislocates w/ Lunge (PVC Pipe)

10x Behind the Neck Strict Press (Empty Bar)

5x Inch Worms

Strength

4×8 FR Wtd Step-Ups

– Rest :60

4×10 S.A. DB Strict Press

– Rest :60

Front Rack Weighted Step-Up

4×8 FR Weighted Step-Ups

– 8x Each Leg

– Alternate Legs

Single Arm Dumbell Press

4×10 Single Arm DB/KB Press

-10x Each Arm

-Do Not Alternate Arms

Metcon

Metcon (Time)

25x Calorie Row

9x Muscle-Ups

20x Calorie Row

6x Muscle-Ups

15x Calorie Row

3x Muscle-Ups
Substitute:

1x MU = 2x Chest to Bar Pull-Ups

09/13/2016

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Crossfit Pushinw8 – Strong WoMan

Warm-up

Bike/Run/Row (No Measure)

5:00 continuous bike/row/run.

Strongman

Bar Dips

5×6 Bar Dips

Focus on Full ROM

Pendlay Row

Bar is pulled from the floor.

Working Sets

Seated Dumbbell Strict Press

4x 10 Seated DB Strict Press

-Rest :90 b/t sets

Reverse Dumbbell Flies

Chest Supported on Incline Bench

Reverse Flies / Rear Delt Raises

Floor Level Ring Plank

3x :45-:60 FLR Plank Hold

– Rest As Needed