Crossfit Pushin Weight - CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 12 MINUTES*
1: Row
2: SA KB Work
3: Jump Rope Work + BW Movement
*Each round will progress in intensity and complexity. Below is a suggested progression for each movement
Round 1
1: Easy Row
2: 8/8 SA Sumo Deadlifts
3: 30 Single Unders + Samson Lunges
Round 2
1: Moderate Pace Row
2: 8/8 SA Suitcase Deadlifts
3: 30 Alternating Leg Single Unders + Groiners
Round 3
1: Mod-Hard Row
2: 8/8 Single Leg RDL
3: 30 Big Jump Single Unders + Inch Worms
Round 4
1: 30s Workout Pace Row (Hard)
2: 25’/25’ SA Suitcase Carry
3: 30 Double Unders + Bent Over Row
Workout
Metcon (Time)
3 SETS*
ON 2:00 CLOCK...500/400m Row (rest remainder)
ON 2:00 CLOCK...Double KB or DB Suitcase Carry (AHAP)
ON 2:00 CLOCK...AMRAP of 20 Double Unders + 10 Push-Ups
-1:00 Rest b/t Sets-
*No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00 clock expires.
(Score is Slowest Time on Row)
Finisher
Metcon (Weight)
TABATA, 8 SETS :20 ON / :10 OFF*
MOVT 1 -- DB Hammer Curl
MOVT 2 -- DB Bent Over Row
*Choose a weight that you can hold onto for all 4:00. Try to go unbroken.
(Score is Load)