Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10x Cossack Squats
5x Bent Over Rows*
10x Arch to Hollow Swings
5x Alternating Lunges (Per)
10x Ring Rows
5x Back Squats*
*Working Weight
Weightlifting
1a) 3x10 Back Squat
- Work to a heavy set of 10
- Try to go a little heavier than last week
- Rest 1:00
1b) 3x10 Barbell Bent Over Rows
- Work to a heavy set of 10
- Try to go a little heavier than last week
- Rest 1:00
Back Squat (10-10-10)
Bent Over Row (10-10-10)
Metcon
Metcon (Time)
45x Pull-Ups
30x Push Press (115/75)
30x Split Jumps
30x Chest to Bar Pull-Ups
30x Push Press (115/75)
30x Split Jumps
15x Bar Muscle-Ups
*15:00 Time Cap.
Modifications:
PU Progressions = Jumping / Rows /
Pull-Ups / Chest to Bar / Bar MU
PP = Load (95/65) (75/55)
Split Jumps = Alternating Lunges
Supplemental
1) 5x5 Push Jerks
- Work to a max for the complex
- Rest exactly 60 seconds between sets
2) 2:00 Max Effort Push Jerks
- @ 100% of max from #1.
*Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.