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09/30/2016

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Crossfit Pushinw8 - PowerliftingWarm-upBike/Run/Row (No Measure)5:00 continuous bike/row/run.PowerliftingBox Squat12x2 @ 65% 1RM + 25% Band Resistance - Every :40DeadliftEMOM 10 Banded Deadlifts @ 70% + 25% Band Tension *Quick SinglesWeighted Lunges4x12 Weighted Alt. Lunges -12x Each Leg -Alternate Lunges -Rest As Needed Between SetsPause Squat4x10 Pause Back Squat -2 Count…

09/28/2016

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Crossfit Pushinw8 - CrossFitWarm-up1,000M Row 10x Hand Release Push-Ups 10x PVC Dislocates 10x Russian KB Swings (70/53)StrengthAlternate exercises with 1:00 rest.Ring Dips5x5 Strict Ring Dips + :30 Support Hold *If unable to do :30 unbroken hold support position for as long as possible.Good Mornings4x8 @ 35-40% of 5RM Back SquatMetconMetcon…

09/28/2016

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Crossfit Pushinw8 - Strong WoManWarm-upBike/Run/Row (No Measure)5:00 continuous bike/row/run.StrongmanAxle Rack Pull5x5 Axle Rack Pull Kristina @ 210 Carla @ 245Zercher Carry8x20' Increments Carla @ 155# Kristina @ 140# *From One Rack to the other.Weighted Lunges3x10 UnWeighted Walking Lunges - Pause with Knee 2" off Floor for a 2 count -…

09/28/2016

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Crossfit Pushinw8 - PowerliftingWarm-upBike/Run/Row (No Measure)5:00 continuous bike/row/run.PowerliftingClose Grip Bench PressEstablish 3RM C.G. Bench + 30% Accommodating Resistance based of 1RM BPChest-To-Bar Pull-ups5x6 Weighted/Strict Chest to Bar Pull-Ups1 1/4 Incline Bench Press4x8 1 1/4 Incline Bench -Working Sets -Rest 2:00 between setsFat Bar Pull-Up4x10 Strict Fat Bar Pull-Ups -Full Extension…

09/27/2016

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Crossfit Pushinw8 - CrossFitWarm-up2 Rounds: 5x Down & Up 5x Elbows High & Outside 5x Muscle Snatch 5x Overhead Squats 5x BTN Push Press 5x Sotts Press 200M RowWeightliftingHang Power SnatchMetconMetcon (AMRAP - Rounds and Reps)AMRAP 15:00 •5x Hang Power Snatch (155/105) •10x Toes to Bar •250M RowAMRAP Scoring: 5x…

09/27/2016

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Crossfit Pushinw8 - Strong WoManWarm-upBike/Run/Row (No Measure)5:00 continuous bike/row/run.StrongmanBench PressEst 1RMPendlay Row5x6 @ 75% of heaviest set -DeloadSeated Dumbbell Strict Press5x8 Seated DB Strict Press -Rest :60 b/t setsBatwing Row4x15 BatWing Rows w/ 2-Count Pause @ Top of Row -Rest 2:00 b/t setsBench Press3x10 BP @ 60/65/70% -Rest 2:00 b/t…

09/26/2016

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Crossfit Pushinw8 - CrossFitWarm-up3 Rounds: •1:00 4-Way Wrist Stretch •10x Forward Leg Swings •2x Wall Climbs/10' HS Walk •10x Lateral Leg Swings •3x Back Squats* *User May Increase BS Weight Each RoundStrengthBack Squat15:00 to Establish 5RM Back SquatMetconMetcon (Time)90' Handstand Walk 30x Front Squats (95/65) 60' Handstand Walk 20x Front…

09/26/2016

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Crossfit Pushinw8 - PowerliftingWarm-upBike/Run/Row (No Measure)5:00 continuous bike/row/run.PowerliftingBox SquatEstablish a 3RM w/ 30% Accommodating Resistance of Comp 1RM Back SquatGlute Bridge5x8 Glute Bridges @ 55-60% of 1RM BSDeficit Sumo-Deadlift4x10 Deficit Sumo-DL -Working Sets -Focus on Flat Back -2" Deficit (25# Plates)Goblet Squat3x25 Goblet Squats -Unbroken Sets -Rest As Needed -Same…

09/25/2016

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Crossfit Pushinw8 - PowerliftingWarm-upBike/Run/Row (No Measure)5:00 continuous bike/row/run.PowerliftingClose Grip Bench Press3x C. G. BP @ 60% of 1RM + 25% band resistance. - Every :45Weighted Pull-ups2x Pull-Ups EMOM 10:00 Bodyweight + 27% BW (40#)Bent Over RowSupinated Grip (palms up) -Working Sets -Focus on Tight/Flat Back -Rest :90 b/t SetsSingle Arm…