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
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
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
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
Crossfit Pushinw8 - Strong WoMan
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Strongman
Pendlay Row
Bar is pulled from the floor.
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
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 - Strong WoMan
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Strongman
Deadlift
5x1 @ 88/90/92/95/92%
Zercher Squat
Focus on Form
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
Close Grip Bench Press
3x C. G. BP @ 55% of 1RM + 25% band resistance.