Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
2x Front Squats*
4x Back Squats*
10x Arch to Hollow Swings
:30 Jump Rope
5x Bottoms Up KB Press (Per)
*Working Weight
Weightlifting
Front Squat/Back Squat: 6X3/6 @ 90% (of max FS)
– Rest 2:00
Explanation: Complete 3 Front Squats @ 90% of max Front Squat, rack the bar, reset and complete 6 Back Squats @ 90% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.
Front Squat (3-3-3-3-3-3)
Back Squat (6-6-6-6-6-6)
Metcon
Metcon (24 Rounds for reps)
8 Tabata Rounds of:
Double-Unders
Shoulder to Overhead (95/65)
Toes To Bar
Modifications:
DU = Singles
STO = Load (75/55) (65/45)
TTB = Leg/Knee Raises
Note: these are NOT alternating movements. All 8 rounds must be completed, in succession, of each movement, then the athlete goes to the next movement. This means there are 24 total Tabata rounds. Tabata rounds consist of :20 of work with :10 of rest. Athletes may start on any movement (everyone doesn't have to start on DU).