Sunday

sitemanager
Sunday, March 8, 2020 - 00:00

Crossfit Pushin Weight - CrossFit


Warm-up

Warm-up (No Measure)


3 ROUNDS (3:00 Cap)

10 PVC Pass Thrus

5 Inch Worm + Push Up

10 Bootstrappers

10 Tuck-Ups



3 ROUNDS (5:00 Cap)

5 Down & Finish*

5 Elbows High & Outside**

5 Snatch Drops***

Athletes can perform rounds 1 & 2 with a PVC then swap to a barbell!

*Down & Finish: PVC pipe in Snatch-grip, chest up, shoulders back. Dip into Power Position, then stand.

Saturday

sitemanager
Saturday, March 7, 2020 - 00:00

Crossfit Pushin Weight - CrossFit


Warm-up

Warm-up (No Measure)


4 ROUNDS (progress the Row each round)

10 Rower Strokes (legs only- damper on 8-10)*

10 Scap Pull-Ups**

10 Alt. Groiners

10 Cossack Squats



*1. Rower Strokes (legs only), 2. Rower Strokes (arms only), 3. Rower Strokes (legs, then arms, arms, then legs), 4. Full speed Strokes



**Progress to 5 Kipping Swings for Rounds 3 & 4

Partner Workout

Metcon (Time)


IN TEAMS OF 2...

Friday

sitemanager
Friday, March 6, 2020 - 00:00

Crossfit Pushin Weight - CrossFit


Warm-up

Warm-up (No Measure)


JUNKYARD DOG WARM-UP

Grab a partner for this one and have some fun…



P1: L-Sit on the floor with arms extended to make the letter T.

P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)



After 10 reps, switch positions, after both have gone move on to part 2.


Thursday

sitemanager
Thursday, March 5, 2020 - 00:00

Crossfit Pushin Weight - CrossFit


Warm-up

Warm-up (No Measure)


1:00 Bike (Easy Pace)



3 ROUNDS...

10 Alt Box Step Ups (20")

10 KB Deadlifts

10 Sit Ups



1:00 Bike (Hard Pace)

Workout

Metcon (5 Rounds for time)


5 SETS

20/15 Cal Bike

25 Russian KB Swing (70/53)|(53/35)

20 Box Step-Ups (24/20)*



-Rest 2:00 b/t Sets-


Wednesday

sitemanager
Wednesday, March 4, 2020 - 00:00

Crossfit Pushin Weight - CrossFit


Warm-up

Warm-up (No Measure)


3 ROUNDS:

100m Run (increasing pace)

10 Up Downs

10 Scap Pull Ups



2 ROUNDS:

10 Arm Haulers

10 DB Tempo Strict Press (31X1)

10 Scap Push Ups

Skill

Warm-up (No Measure)


ON A 10:00 RUNNING CLOCK...

Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row



(No Measure)

Workout

Metcon (AMRAP - Reps)


E2MOM x 20 MINUTES

Tuesday

sitemanager
Tuesday, March 3, 2020 - 00:00

Crossfit Pushin Weight - CrossFit


Warm-up

Warm-up (No Measure)


1:00 Alt. Groiners

1:00 Bootstraps



Into…(8:00 Cap)



2 Quick Rounds

10 Air Squats Narrow Stance

10 Elbow Punches



2 Quick Rounds

10 Air Squats Wide Stance

10 RDLs



2 Quick Rounds

10 Empty Barbell Back Squats

10 Empty Barbell Hang Muscle Cleans

Strength

Back Squat (10RM)


FOR LOAD

Monday

sitemanager
Monday, March 2, 2020 - 00:00

Crossfit Pushin Weight - CrossFit


Warm-up

Warm-up (No Measure)


2 SETS...

20 Arm Circles Forward

20 Arm Circles Back

:30 Doorway Stretch (L/R)



AMRAP x 8 MINUTES

20 Shoulder Taps

5 Push Up to Pike

:20 Pike Hold

7/5 Cal Row

20 Mountain Climbers

5/5 Single Arm Bent Over Row→Rows in the top of the Push Up*


Sunday

sitemanager
Sunday, March 1, 2020 - 00:00

Crossfit Pushin Weight - CrossFit


Warm-up

Warm-up (No Measure)


Grab a partner and a Barbell!



1 ROUND EACH…



P1: AMRAP of...

5 Push-Up to Pike

10 Alt. V-Ups

15 Air Squats



P2: Run 400m

When P2 returns from Run, switch!



Into…



2 ROUNDS EACH...(need a barbell!)



P1: AMRAP of...

5 Romanian DL

5 Hang Muscle Clean

5/5 Elbow Punches


Saturday

sitemanager
Saturday, February 29, 2020 - 00:00

Crossfit Pushin Weight - CrossFit


Warm-up

Warm-up (No Measure)


AMRAP x 3 Minutes

10 Scap Push-Ups

5 Inch Worms + Push-Ups

10 Groiners + Twist



-Quick Rest-



AMRAP x 3 Minutes

12 Reverse Lunges

10 MedBall Strict Press

10 Broad Jumps



-Quick Rest-



AMRAP x 3 Minutes

12 MedBall Reverse Lunges

10 MedBall Push Press to Target

Friday

sitemanager
Friday, February 28, 2020 - 00:00

Crossfit Pushin Weight - CrossFit


Warm-up

Warm-up (No Measure)


PARTNER GENERAL WARM-UP

IN TEAMS OF 2…



60 Cal Bike (alt. every 10 cals)

While P1 bikes, P2 performs 10 Push-Ups + 10 Alt Jumping Lunges



Into…



2 SETS

20 Med Ball Squat + Toss (stand 5’ apart, squat and toss MB like wall ball movement)

20 Med Ball Russian Twist Passes (sitting back to back, pass ball side to side)
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