Announcements
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Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
1:00 Double/Single-Under Practice
15x Russian KB Swings (Heavy)
10x Dislocates w/ Lunge
Metcon
Metcon (AMRAP - Reps)
AMRAP 12:00
Ascending Rep Scheme
1, 2, 3, 4, etc.
Deadlifts (225/155)
2, 4, 6, 8, etc.
Double-Unders
Scaling Options:
DL = Load (45-50%)
DU = Singles + Burpees
Ex. 2 Sin + 2 Burp / 7 Sin + 7 Burp
Strength
Single Arm Dumbbell Strict Press
5x8 S.A. DB Strict Press
-8x Each Arm
-Rest :20 between Arms
-Alternate with Strict CTB Pull-Ups
-Rest 1:00 between Movements
Strict Chest to Bar Pull-Ups
5x Max Effort Strict Chest to Bar Pull-Ups
-If unable to do strict use bands
-focus on strict movement standards
-Alternate with S.A. DB Strict Press
-Rest 1:00 between movements