Crossfit Pushinw8 - Strong WoMan
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Strongman
Sumo Deadlift
5x6 Sumo-Deadlift
-Working Sets
-Focus on Vertical Torso
Crossfit Pushinw8 - Powerlifting
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Powerlifting
Close Grip Bench Press
Crossfit Pushinw8 - Strong WoMan
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Strongman
Axle Rack Pull
Build to heaviest 3 Rep Max
-Rest 2:00 between sets
Zercher Carry
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds
5x Lateral Step-Ups (5x Each Leg) (20")
5x Behind the Neck Strict Press (Empty Bar)
10x Overhead Squats
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
200M Farmer's Carry (53s/35s)
5x Inch Worms
10x Arch to Hollow Swings
15x Jump Squats
Strength
Strict Pull-Ups
Crossfit Pushinw8 - Strong WoMan
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Strongman
Bench Press
5x6 BP @ 75/77/80/82/80% of 1RM
-Rest :90 b/t sets
Bent Over Row
Crossfit Pushinw8 - Powerlifting
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Powerlifting
Box Squat
Crossfit Pushinw8 - Strong WoMan
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Strongman
Deadlift
5x5 @ 70/75/80/82/80%
-Rest 2:00 b/t sets
Zercher Squat
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
10x Dislocates with Lunges (5x Each Leg)
5x Back Squats (45/55/65% of 5RM)
:20-:30 HS Hold
Strength
Back Squat
Crossfit Pushinw8 - Powerlifting
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Powerlifting
Close Grip Bench Press
3x C. G. BP @ 65% of 1RM + 25% band resistance.