Crossfit Pushinw8 - Women's Barbell Club
Warm-up
inch worms
scap push up
Planks
push up
shoulder circles/stretches
glue bridge
Strength
Bench Press (1-1-1-1-1)
Upgrading Language Skills with the CFPW8 Coaching Staff
Crossfit Pushinw8 - CrossFit
Warm-up
400M Run
Band Pull-Apart Complex
10x Cossack Squats (20#/14#)
20x Arch to Hollow Swings
10x Cossack Squats
Band Pull-Apart Complex
Crossfit Pushinw8 - CrossFit
Warm-up
"War"
High Card Loses, and the athlete(s) does the number of reps that are on the card.
Face Cards = 10
Aces = 11
Crossfit Pushinw8 - CrossFit
Warm-up
5x Sumo Inchworms w/ Push-Up
100M Farmers Carry (L. Hand)
:20 Ring Support Hold
30x Air Squats
20x Russian KB Swings
100m Farmers Carry (R. Hand)
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
•5x Snatch High Pull
•5x Muscle Snatch
•5x Overhead Squat
•5x Sotts Press
•10x Band Dislocates
Crossfit Pushinw8 - CrossFit
Metcon (AMRAP - Rounds and Reps)
Teams of 3: AMRAP 30:00
Partner 1: 400M Run
Partner 2 & 3:
•100x Deadlifts (135/95)
•80x Pull-Ups
•60x GHD Sit-Ups
Crossfit Pushinw8 - CrossFit
Warm-up
Skill
Rope Climb
15:00 Skill Work
*Spend time practicing before the metcon.
Metcon
Tommy V (Time)
21 Thrusters, 115#
12 Rope Climbs, 15'
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
10x Thrusters (Empty Bar)
10x Scap Pull-Ups
10x Cal Row
Skill
Rope Climb
15:00 Skill Work
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
5x Hang Clean High Pulls
5x Muscle Cleans
5x Front Squats
5x Push Press
5x Push Jerk