Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
20x Alternating Lunges w/ Dislocate
20x T-Push Ups
20x Supinated Grip Band Pull-Aparts
Strength
Alternate between Weighted Step-Ups & Strict Pull-Ups with :60 Rest.
Weighted Step-ups
4x20 Back Rack Alternating Weighted Step-Ups
-10x Reps Each Leg
-Increase Weight Every Set
-Knee should be above Parallel when performing Step-Up
-Bar comes from Floor
Strict Pull-Ups
5x3 Tempo Strict Pull-Ups
-Tempo 1/1/5/0
-5sec Negative/Eccentric
-Control the Descent
-Add Weight if Capable
Metcon
Metcon (Time)
50x Calorie Row
20x Pull-Ups
50x KB Swings (70/53)
20x Pull-Ups
50x Goblet Squats (70/53)
*15:00 Time Cap
Scaled Options:
Rep Scheme : 30-15-30-15-30
KB Swings = Load
Gob Sqts = Load
Pull-Ups = Band/Box or Ring Rows