Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10x Cossack Squats
5x Bent Over Rows*
10x Arch to Hollow Swings
5x Inch Worms
10x Ring Rows
5x Back Squats*
*Working Weight
Weightlifting
1a) 3x10 Back Squat
- @ 80% of heaviest set of 10
- Rest 1:00
1b) 3x10 Barbell Bent Over Rows
- @ 80% of heaviest set of 10
- Rest 1:00
Back Squat (10-10-10)
Bent Over Row (10-10-10)
Metcon
Metcon (Time)
4 Rounds:
15x Calorie Assault Bike
20x Toes to Bar
25x Russian KB Swings (70/53)
*15:00 Time Cap.
Modifications:
AB = Calories / Ski / Row
TTB = Hanging Leg/Knee Raises
RKBS = Load (62/44) (53/35)
Supplemental
5x5 Push Jerks
- @ 70% of max for the complex
- Rest exactly 60 seconds between sets
*Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.