Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10x Front Squats (Working Weight)
15x Scapular Pull-Ups
:20 Handstand Hold
15x Russian KB Swings
10x Banded Pull-Aparts (Pronated Grip)
Weightlifting
Every 3:00 for 15:00
-6x Front Squats (Working Weight)
-8x Strict Chest to Bar Pull-Ups
Front Squat (6-6-6-6-6)
Strict Chest to Bar Pull-Ups (8-8-8-8-8)
Metcon
Tyson (AMRAP - Reps)
AMRAP 13:00
40x Deadlift (135/95)
50' Handstand Walk
30x Deadlifts (225/155)
50' Handstand Walk
20x Deadlift (275/185)
50' Handstand Walk
15x Deadlift (315/225)
50' Handstand Walk
10x Deadlift (365/255)
50' Handstand Walk
Max Reps Deadlift (405/285)
2 reps are rewarded for each 25' walked on hands.
Scaling Options:
DL = Load
HS Walk = 3x Wall Climbs / :30 Handstand Hold