Crossfit Pushinw8 - CrossFit
Warm-up
•Row 600m(M)/500m(W)
•5x Sumo Inchworms
3 Rounds (Group Led)
•5x Snatch High Pulls
•5x Muscle Snatch
•5x Overhead Squats
Crossfit Pushinw8 - Powerlifting
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Powerlifting
Close Grip Bench Press
10x10 Close Grip Bench Press @ 45% of 1RM
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
5x Jumping Pull-Ups
7x Thrusters (45/35/15)
10x PVC Dislocates
5x Inch Worms
Crossfit Pushinw8 - CrossFit
Warm-up
Tabata Intervals (4 Rounds)
•HS Hold
•Arch to Hollow Swing
•Boot Strappers
•Superman Hold
Strength
Crossfit Pushinw8 - Powerlifting
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Powerlifting
Front Squat
Front Squat
5x8 @ 55% of 1RM
-Rest :60
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
20x Alternating Lunges w/ Dislocate
20x T-Push Ups
20x Supinated Grip Band Pull-Aparts
Strength
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
5x Inch Worms
15x Thrusters (45/35/15)
30x Doubles/Singles
500M Row
Metcon
Metcon (Time)
4 Rounds: 0:00-15:00
Crossfit Pushinw8 - Powerlifting
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Powerlifting
Close Grip Bench Press
Close Grip Bench Press
5x8 @ 55% of 1RM
-Rest :60
Crossfit Pushinw8 - CrossFit
100 double unders (200 singles)
90 Russian kettlebell swings 70/53
800m run - 400m / team members
70 box jumps 24/20
60 alternating weighted OH lunges 25/45
50 Hang power cleans 135/85
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
7x Burpees
10x PVC Dislocates w/ Lunge
7x Arch to Hollow Swings (Rings/Bar)
10x Overhead Squats (PVC)
EMOM
EMOM 12:00