Thursday, December 26, 2019 - 00:00

Crossfit Pushin Weight - CrossFit


2 Rounds:

10x Prone Shoulder Taps (Per)

:10 Dip Support Hold (Top)

5x Good Mornings*

10x Arch to Hollow Swings

:10 Dip Support Hold (Bottom)

5x Deadlifts*

*Same Bar, Same Weight


1a) 3x10 Deadlift

- Work to a heavy set of 10

- Try to go a little heavier than last week

- Rest 1:00

1b) 3x10 Tempo Ring Dips

- 3 counts down, bottom, up, and at lockout

- To be completed using the tempo, even if bands need to be used

- Rest 1:00

Deadlift (10-10-10)

Tempo Ring Dips (10-10-10)


Metcon (Time)

Row 1000m

30x Handstand Push-Ups

30x Toes To Bar

15x Handstand Push-Ups

15x Toes To Bar

Row 1000m
*15:00 Time Cap


Row = Distance / Ski / Bike

HSPU = Elevated / Hand Release PsU

TTB = Hanging Leg/Knee Raises


1) 5x5 Touch & Go Cleans

- Work to a max for the complex

- Rest exactly 60 seconds between sets

2) 2:00 Max Effort Cleans

- @ 100% of max from #1.

*All Cleans are to be Squat (aka "Full") Cleans

**Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.

Clean (5-5-5-5-5)