Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
5x Cossack Squats (Per)
:20 Handstand Hold
5x Back Squats*
10x Arch to Hollow Swings
5x Box Jumps**
5x PVC Dislocates
*Working Weight
**Working Height
Weightlifting
1a) Paused Back Squat: 2x8 @ 70%, 1x8 @ 75%, 1x5 @ 80%
- 3 count pause in the bottom, percentage is based on lifetime 1RM -5%
- Rest 1:00
1b) 3x10 Unbroken Max Deficit HSPU
- largest deficit to complete 10 reps, kipping is allowed, this is practice for those who cannot perform deficit or HSPU
– Rest 1:00
*There are 4 sets of back squats, and 3 sets of HSPU. The sequence finishes with the final set of squats.
Paused Back Squat
Paused Back Squat
Paused Back Squat
Deficit Handstand Push-ups
Handstand Push-ups
Metcon
Metcon (Time)
5 Rounds:
14x Power Snatches (95/65)
14x Box Jumps (30/24)
14x Toes to Bar
*12:00 Time Cap
Modifications:
Pwr Sn = Load (75/55)
BxJ = Height (24/20)
TTB = Leg/Knee Raises