Crossfit Pushinw8 - Powerlifting
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Powerlifting
Box Squat
Establish a 5RM w/ 30% Accommodating Resistance of Comp 1RM Back Squat
Glute Bridge
5x8 Glute Bridges @ 60+% of 1RM BS
Double Kettlebell Front Squat
3x20 Dbl KB Front Squats
-Unbroken Sets
-Rest As Needed
-Start w/ 2x 26# KBs
Rack Pull Sumo-Deadlift
4x10 Rack Pull Sumo-DL
-Working Sets
-Focus on Flat Back
-Bar @ Below Knee Height
Weighted Torso Rotation
3x20 Weighted Torso Rotations
-20x Each Side
-Rest As Needed