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10/19/2016

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Crossfit Pushinw8 – CrossFit

Warm-up

Row 1,000

•Set up Box, Jump Rope, & Sit-Up Equipment

Metcon

Metcon (40 Rounds for reps)

EMOM 40:00

•Min 1: 30s Handstand Hold

•Min 2: 10x Box Jumps (24/20)

•Min 3: 15x Ring Rows

•Min 4: 10x GHD Sit-Ups

•Min 5: 30x Double-Unders
Scaled Options:

(1) Wall Facing / Pike Hold

(2) Jump Height (8/12/16)

(3) Row Angle

(4) Weighted AMSU

(5) 30s DU Practice

10/18/2016

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Crossfit Pushinw8 – CrossFit

Warm-up

3 Rounds:

10x Cossack Squats

10x Push-Ups

10x Alternating Lunges

10x PVC Pipe Dislocates

Strength

Paused Front Squat

5×5 Paused Front Squats

– Working Sets

– 2-Count Pause @ Absolute Bottom Depth of Squat.

– Rest 2:00 between sets.

Ring Support Hold

4x :20-:30 Second Ring Support Hold

– 2x Top of Dip Support Hold

– 2x Bottom of Dip Support Hold

– Accumulate :20-:30 if unable to do support hold unbroken

– Rest 1:00 between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

•20x Overhead Alternating Lunges (45/25)

•10x Burpees onto Plate (45/25)

•5x Strict Pull-Ups
Scaled Options

OH Lunges = Plate Load

Burpees = Onto Same Plate

Strict PU = Band or Box Asst.

10/18/2016

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Crossfit Pushinw8 – Strong WoMan

Warm-up

Bike/Run/Row (No Measure)

5:00 continuous bike/row/run.

Strongman

Bench Press

5×8 BP @ 70/75/78/80/78% of 1RM

-Rest :90 b/t sets

Pendlay Row

5×10 Pendlay Row

-Ensure Flat Back

-Squeeze Shoulders @ Top

-Rest :90 b/t sets

BandBell Strict Press

4×12 Bandbell Strict Press

-Squeeze Shoulder Blades

-Focus on Tight Midline

-Rest :60 b/t sets

Reverse Dumbbell Flies

3×20 Reverse Dumbbell Fly

-Rest :45-:60 between sets

-Keep Midline Tight

-Flat Back Throughout ROM

Single Arm Bench Press

4×15 Single Arm Bench Press

-15x Each Arm

-Focus on Tight Shoulders (Back & Down)

-Full ROM w/ Elbows Over @ 45 Degree Angle

-Rest :30 b/t arms

10/17/2016

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Crossfit Pushinw8 – CrossFit

Warm-up

2 Rounds:

5x Strict Press

5x BTN Strict Press

5x Inchworms

5x Push Press

5x BTN Push Press

5x Front Squats

Weightlifting

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

7 sets to build to the heaviest 3 rep Push Press possible.

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Thruster (95/65)

Toes to Bar

10/17/2016

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Crossfit Pushinw8 – Strong WoMan

Warm-up

Bike/Run/Row (No Measure)

5:00 continuous bike/row/run.

Strongman

Deadlift

5×3 @ 85/90/95/97/95

-Rest 2:00 b/t sets

-Bring Bar Back to Floor

-Don’t Drop The Bar

Zercher Squat

Build to a heavy set of 10.

1×10 @ 95%

1×10 @ 90%

-Rest :90 b/t sets

Yoke Carry

4x 60′ Yoke Walk

-Carla @ 365/405/435/450

-Kristina @ 295/325/355/375

Glute Bridge

5×12 @ 40% of Axle Tire DL

– Carla 157.5

– Kristina 120

10/14/2016

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Crossfit Pushinw8 – Strong WoMan

Warm-up

Bike/Run/Row (No Measure)

5:00 continuous bike/row/run.

Strongman

Deficit Sumo-Deadlift

5×6 Deficit Sumo-Deadlift

-Working Sets

-Focus on Vertical Torso/Shins

-2″ Deficit

-Rest :90 b/t Sets

Glute-Ham Raises

-Focus on Full ROM

-Partner Assist or Band Assist if Necessary

-Rest 1:00 Between Sets

Kong Squat

-4×12 Kong Squats

-Rest :60 Between Sets

-Focus on Tight Back

-35-40% of 1RM Back Squat

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

10/14/2016

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Crossfit Pushinw8 – CrossFit

Warm-up

2 Rounds:

Run 200M

5x Handstand/Pike Push-Ups

5x Strict Pull-Ups

5x Power Cleans (95/65) (75/55) (65/45)

5x Inch Worms

Metcon

Metcon (Time)

6 Rounds

•3x Ring Muscle-Ups

•200M Run

•6x Deficit Handstand Push-Ups (4″/2″)

•9x Power Cleans (135/95)

-Rest 1:00 Between Rounds
Scaled Options:

Ring MU = 9x Chest to Bar Pull-Ups

Run = Distance (150/100)

Def HSPU = HSPU or Pike Push-Ups

Cleans = Load (40% 1RM)

Midline

Plank Hold

3x 1:00 Plank Hold

-Front Plank Only

-Add Plate if Capable

-Scale to Arms Extended Plank or 1 Knee Resting on Floor

-Rest :90 Between

10/12/2016

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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 2 Rep Max

-Rest 2:00 between sets

Zercher Carry

4×20′ Increments

Carla @ 235

Kristina @ 210#

*From One Rack to the other.

-Rest 2:00 between efforts

Romanian Deadlift

5×10 RDLs

-Rest :90 b/t sets

-45-50% of 1RM DL

Belt Squat

4×15 Belt Squat

-Rest :60 b/t sets

-Working Sets

-Stand on Top of 2x Boxes

Reverse Hypers

10/12/2016

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Crossfit Pushinw8 – CrossFit

Warm-up

2 Rounds:

5x Down & Up

5x Elbows High & Outside

5x Muscle Snatch

5x Overhead Squat

5x BTN Push Press

5x Snatch Balance

Weightlifting

Snatch (2-2-2-2-2-2-2)

7×2 Snatch

-Build to the heaviest double Snatch in 7 sets

-Rest :90 between sets

Metcon

Metcon (4 Rounds for reps)

EMOM 20:00

Min 1: 3x Snatch @ 70% of heaviest double

Min 2: 5x Strict Pull-Ups

Min 3: 7x Burpees Over Bar

Min 4: 10x GHDSU
Scaled Options:

Snatch = 70% of heaviest double

Pull-Ups = Band or Box Assisted

BOB = Burpees

GHDSU = Weighted AMSU

*Score is average number at each station throughout the EMOM.

10/11/2016

By: 0

Crossfit Pushinw8 – Strong WoMan

Warm-up

Bike/Run/Row (No Measure)

5:00 continuous bike/row/run.

Strongman

Bench Press

5×6 BP @ 78/80/83/85/83% of 1RM

-Rest :90 b/t sets

Bent Over Row

5×10 Bent Over Row

-Overhand Grip

-Rest :90 b/t sets

Behind the Neck Strict Press

4×12 BTN Strict Press

-Rest :60 b/t sets

Single Arm Dumbell Press

3×20 Single Arm DB Strict Press

-20x Each Arm

-Rest :45-:60 between arms

-Keep Midline Tight and Focus on Full ROM w/ every rep.

Upright Row

4×15 Barbell Upright Row

-Focus on Tight Shoulders (Back & Down)

-Full ROM w/ Elbows Over Wrists

-Rest :60 b/t sets