Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds
•5x Down & Up
•5x Elbow High & Outside
•5x Muscle Cleans
•5x Front Squat
•10x Hand Release Push-Ups
Weightlifting
Crossfit Pushinw8 - Powerlifting
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Powerlifting
Box Squat
Establish a 1RM w/ 30% of Current 1RM Comp BS
Glute Bridge
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 @ 55% of 1RM + 25% band resistance.
Crossfit Pushinw8 - CrossFit
Metcon
50 power cleans (135/95)
100 wall balls (20/14)
150 double unders
1 mile relay (each partner runs 2x400m, alternating)
150 OH lunges (20/14)
Crossfit Pushinw8 - Women's Barbell Club
Weightlifting
Warm Up Drill
Foot work drills
First Pull 30 reps
Second Pull 30 reps
Third Pull 20 reps
Snatch pull - 90% x 3 x 3
Crossfit Pushinw8 - CrossFit
Warm-up
"Flower" by Moby with Wall Balls (20/14)
Strength
Alternate Movements with :60 rest between.
Weighted Pull-ups (5x5)
Crossfit Pushinw8 - Powerlifting
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Powerlifting
Box Squat
12x2 @ 55% 1RM + 25% Band Resistance
- Every :40
Deadlift
Crossfit Pushinw8 - Strong WoMan
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Strongman
Deficit Deadlifts
-2" Deficit (25# Plates)
-Working Sets
Crossfit Pushinw8 - Powerlifting
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Powerlifting
Close Grip Bench Press
5x5 @ 70% of 1RM
Strict Pull-Ups
Crossfit Pushinw8 - Strong WoMan
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Strongman
Axle Rack Pull
Kristina - 240/255/270/285/300
Carla - 280/297.5/315/332.5/350