Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x T Push-Ups (Per)
10x Scap Pull-Ups
5x Lateral Step-Ups (Per)**
10x Scap Push-Ups
5x Banded Pull-Aparts (Overhead Grip)
200m Ski
*Working Weight
**Working Height
Weightlifting
1) 3x10 Bench Press
- @ 80% of heaviest set of 10
- Rest 1:00
2) 3x8 Strict Pull-Ups
- as fast as possible, use bands as necessary
- Rest 1:00
Bench Press (10-10-10)
Strict Pull-Ups (8-8-8)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00:
200m Ski
21x Pull-Ups
30x Box Jump Overs (24/20)
*Every 50m = 1 Rep, 200m = 4 Reps.
Modifications:
Ski = Distance / Row / Bike
PU = Reps / Jumping / Rows
BxJO = Reps / Height / Step-Overs
Supplemental
1) 5x5 Touch & Go Snatches
- @ 70% of max for the complex
- Rest exactly 60 seconds between sets
*All Snatches are to be Squat (aka "Full") Snatches
**Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.