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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

09/12/2016

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Announcements

Mobility Workshop this Thursday 5:30pm. FREE! Sign up through the fb familia page!

Crossfit Pushinw8 – CrossFit

Warm-up

2 Rounds:

5x Clean Hi-Pulls

5x Muscle Cleans

5x Front Squats

:20 Handstand Hold

200M Run

Weightlifting

Every :90 for 15:00

– 1x Clean Pull

– 1x Hang Squat Clean

– 1x Power Clean

Clean Pull

Hang Clean

Power Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

9x Thrusters (95/65)

12x Handstand Push-Ups

150M Carry (45/25)
1 Round = 36 Reps

9x Thrusters = 9

12x HSPU = 12

150M Carry = 15

09/12/2016

By: 0

Announcements

Mobility Workshop this Thursday 5:30pm. FREE! Sign up through the fb familia page!

Crossfit Pushinw8 – Strong WoMan

Warm-up

Bike/Run/Row (No Measure)

5:00 continuous bike/row/run.

Strongman

Deadlift

5×3 @ 75/80/85/87/85%

Zercher Squat

Focus on Form

Rest :90 b/t sets

-Add 10# compared to last weeks numbers.

Yoke Carry

4x 60′ Yoke Walk

*Work to heaviest possible

-Add 10-20# compared to last weeks numbers.

Glute Bridge

4×12 @ 45-50% of 1RM DL

09/12/2016

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Announcements

Mobility Workshop this Thursday 5:30pm. FREE! Sign up through the fb familia page!

Crossfit Pushinw8 – Powerlifting

Warm-up

Bike/Run/Row (No Measure)

5:00 continuous bike/row/run.

Powerlifting

Box Squat

5×5 @ 70% of 1RM

Glute-Ham Raises

Un-Weighted

Deadlift

3×15 @ 30-35% of 1RM

Belt Squat

Light-Moderate Weight

Unbroken Sets

GHD Situps

3×15

09/11/2016

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Announcements

Airrosti’s Dr. Sam Brinkley & Juli Liebig will be joining us Thursday, September 15th from 5:30PM– 6:30PM hosting a mobility workshop. (This class will be free) You’ll learn how to increase flexibility, blood flow and circulation, while reducing injuries or pain. Not to mention, keep you doing what you love doing!
Sign up through link in the Famalia FB page. (if you aren’t on Facebook let Ashley know you would like to attend)

*note that open gym will be closed during that time.

Crossfit Pushinw8 – Powerlifting

Warm-up

Bike/Run/Row (No Measure)

5:00 continuous bike/row/run.

Powerlifting

Close Grip Bench Press

3x C. G. BP @ 60% of 1RM + 25% band resistance.

– Every :45

3x Narrow

2x Neutral

2x Wide

Weighted Chin-Ups

5×8 Wtd Chin-Ups

Dumbbell Tate Press

5×12

Ring Rows

4×15 Ring Rows

-Full Extension @ Bottom

-Chest Touches Hands @ Top

Bar Dips

2×30 Bar Dips (Matador)

09/10/2016

By: 0

Announcements

Airrosti’s Dr. Sam Brinkley & Juli Liebig will be joining us Thursday, September 15th from 5:30PM– 6:30PM hosting a mobility workshop. (This class will be free) You’ll learn how to increase flexibility, blood flow and circulation, while reducing injuries or pain. Not to mention, keep you doing what you love doing!
Sign up through link in the Famalia FB page. (if you aren’t on Facebook let Ashley know you would like to attend)

*note that open gym will be closed during that time.

Crossfit Pushinw8 – Powerlifting

Warm-up

Bike/Run/Row (No Measure)

5:00 continuous bike/row/run.

Powerlifting

Box Squat

10×2 @ 60% 1RM + 25% Band Resistance

– Every :40

Bulgarian Split Squat

5×8 Split Squats

8x each leg

*Vertical Shin*

Deficit Deadlifts

4×10 Deficit DL @ 45-50% 1RM

Deficit @ 2″ (25# Plate)

Sled Pull

4x 200′ Sled Pull @ 2x BW

(100 Out, 100 Back)

Sled = 25#

Floor Level Ring Plank

-4x :45 FLR Plank Hold

-Rest 1:00 between sets