Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
:30 Jump Rope
7x Scap Pull-Ups
10x Internal Rotations (Barbell)
3x Strict Pull-Ups
7x Arch to Hollow Swings
10x Front Squats (Barbell)
Weightlifting
10:00 to Establish a 1RM Weighted Pull-Up
Weighted Pull-ups
Metcon
Metcon (Time)
3 Rounds:
10x Front Squats (225/155)
75x Double-Unders
20x Chest to Bar Pull-Ups
Modifications:
FS = Load
DU = 150x Singles
CTB = Reps / Pull-Ups / Rows
Supplemental
1) 5x1 3-Position Jerk (Push Press, Push Jerk, Split Jerk)
- work to a max for the complex, rest exactly 60 seconds between sets
2) 2:00 ME Jerks @ 90% of max from #1.
- style is not strict, but it should be made clear that the split is by far the easiest of the 3
*Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.