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karasilva
7 years 6 months ago

Crossfit Pushinw8 - CrossFit


Warm-up


3 Rounds:

•1:00 4-Way Wrist Stretch

•10x Forward Leg Swings

•2x Wall Climbs/10' HS Walk

•10x Lateral Leg Swings

•3x Back Squats*
karasilva
7 years 6 months ago

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 @ 60% of 1RM + 25% band resistance.
karasilva
7 years 6 months ago

Crossfit Pushinw8 - CrossFit


Metcon

Metcon (AMRAP - Rounds and Reps)


Teams of 2/3: AMRAP 20:00

100' Handstand Walk (10x Wall Climbs)

30x Front Squats (135/85)

75x Double-Unders (150x Singles)
karasilva
7 years 6 months ago

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

-Touch & Go Reps
karasilva
7 years 6 months ago

Crossfit Pushinw8 - Powerlifting


Warm-up

Bike/Run/Row (No Measure)


5:00 continuous bike/row/run.

Powerlifting

Box Squat


12x2 @ 60% 1RM + 25% Band Resistance

- Every :40

Deadlift

karasilva
7 years 6 months ago

Crossfit Pushinw8 - CrossFit


Warm-up


Gear Set Up

*10x Wall Ball

*10x Deadlifts

*5x GHDSU or AMSU

*5x Pull-Ups (Strict)

*200M Run

Metcon

Metcon (Time)

karasilva
7 years 6 months ago

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
karasilva
7 years 6 months ago

Crossfit Pushinw8 - CrossFit


Warm-up


3 Rounds

•5x Down & Up

•5x Elbows High & Outside

•5x Muscle Snatch

•5x Overhead Squats

•20-30x Double-Unders

Weightlifting

karasilva
7 years 6 months ago

Crossfit Pushinw8 - Powerlifting


Warm-up

Bike/Run/Row (No Measure)


5:00 continuous bike/row/run.

Powerlifting

Close Grip Bench Press


Establish 1RM C.G. Bench + 30% band tension

Weighted Chin-Ups

karasilva
7 years 6 months ago

Crossfit Pushinw8 - CrossFit


Warm-up


20x Calorie Row

10x Band Pull-Aparts (Red/Orange)

5x Inch Worms

10x Frwd Leg Swings (Each Leg)

:30 Handstand Hold

Strength