Latest WOD

Sunday

sitemanager — Sun, 08 Mar 2020 00:00:00 +0000

Sunday sitemanager Sun, 03/08/2020 - 00:00

Crossfit Pushin Weight - CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS (3:00 Cap)

10 PVC Pass Thrus

5 Inch Worm + Push Up

10 Bootstrappers

10 Tuck-Ups

3 ROUNDS (5:00 Cap)

5 Down & Finish*

5 Elbows High & Outside**

5 Snatch Drops***

Athletes can perform rounds 1 & 2 with a PVC then swap to a barbell!

*Down & Finish: PVC pipe in Snatch-grip, chest up, shoulders back. Dip into Power Position, then stand.

**Elbows High & Outside: Dip, drive, and finish by pulling the bar up the body, elbows stay high and outside of the PVC.

***Snatch Drops: With PVC overhead in Active Shoulder Position, feet start in jumping position and quickly land in receiving position, working on catching lower with each rep until just above parallel.

Workout

Metcon (Time)

3 SETS

8 Power Snatch (95/65)|(65/45)

10 V-Ups or Tuck-Ups

-Rest 1:00-

2 SETS

10 Power Snatch (135/95)|(95/65)

15 V-Ups or Tuck-Ups

-Rest 1:00-

1 SET

12 Power Snatch (155/105)|(115/75)

30 V-Ups or Tuck-Ups

(Score is Total Time)

Strength

Bench Press (3x7)

Optional Bench Sesh!

3x7

Bench Press (21X1)*

*After each set, perform 10-15 reps of strict "Diamond" Push-Ups. Hands placed close together in the shape of a diamond.

**Keep loading reasonable in relation to strict tempo and control. Strength can be performed pre or post workout.

(Score is Load)

Saturday

sitemanager — Sat, 07 Mar 2020 00:00:00 +0000

Saturday sitemanager Sat, 03/07/2020 - 00:00

Crossfit Pushin Weight - CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS (progress the Row each round)

10 Rower Strokes (legs only- damper on 8-10)*

10 Scap Pull-Ups**

10 Alt. Groiners

10 Cossack Squats

*1. Rower Strokes (legs only), 2. Rower Strokes (arms only), 3. Rower Strokes (legs, then arms, arms, then legs), 4. Full speed Strokes

**Progress to 5 Kipping Swings for Rounds 3 & 4

Partner Workout

Metcon (Time)

IN TEAMS OF 2...

FOR TIME*

100 Cal Row

100 Pull-Ups

30 Front Squat (185/125)|(135/95)

50 Pull-Ups

50 Cal Row

30 Front Squat

*P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground. C2B is optional for teams. Row can be split any way.

(Score is Time)

Friday

sitemanager — Fri, 06 Mar 2020 00:00:00 +0000

Friday sitemanager Fri, 03/06/2020 - 00:00

Crossfit Pushin Weight - CrossFit

Warm-up

Warm-up (No Measure)

JUNKYARD DOG WARM-UP

Grab a partner for this one and have some fun…

P1: L-Sit on the floor with arms extended to make the letter T.

P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

After 10 reps, switch positions, after both have gone move on to part 2.

P1: Hold in the bottom of a push up on the floor until P2 jumps over, perform a push up and hold in plank as P2 crawls under.

P2: Perform 10 Reps (1 Rep = Jump over, crawl under)

then...

3 ROUNDS -- 3 REPS OF EACH...

1. Down and Up (torso vertical and fast drive!)

2. Elbows High and Outside (bar speed and keep the bar close!)

3. Muscle Clean (bar speed and finish!)

4. Clean Drop (fast feet!)

5. Hang Power Clean (jump + pull under!)

Extended Warm-up

Clean and Jerk (Heavy 1-Rep)

ON A 10:00 RUNNING CLOCK...

Build Quickly to Heavy Single Power Clean & Jerk*

*Building should take you up to or past your weight in the workout.

(Score is Load)

Workout

"THE CALI BEAR" (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike, Run or Walk

3:00 Foam Rolling Lats & Shoulders

(No Measure)

Thursday

sitemanager — Thu, 05 Mar 2020 00:00:00 +0000

Thursday sitemanager Thu, 03/05/2020 - 00:00

Crossfit Pushin Weight - CrossFit

Warm-up

Warm-up (No Measure)

1:00 Bike (Easy Pace)

3 ROUNDS...

10 Alt Box Step Ups (20")

10 KB Deadlifts

10 Sit Ups

1:00 Bike (Hard Pace)

Workout

Metcon (5 Rounds for time)

5 SETS

20/15 Cal Bike

25 Russian KB Swing (70/53)|(53/35)

20 Box Step-Ups (24/20)*

-Rest 2:00 b/t Sets-

*No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional.

(Score is Each Set for Time)

Finisher

Metcon (Weight)

3 SETS

30 Weighted Sit-Ups*

*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.

(Score is Load)

Wednesday

sitemanager — Wed, 04 Mar 2020 00:00:00 +0000

Wednesday sitemanager Wed, 03/04/2020 - 00:00

Crossfit Pushin Weight - CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS:

100m Run (increasing pace)

10 Up Downs

10 Scap Pull Ups

2 ROUNDS:

10 Arm Haulers

10 DB Tempo Strict Press (31X1)

10 Scap Push Ups

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK...

Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row

(No Measure)

Workout

Metcon (AMRAP - Reps)

E2MOM x 20 MINUTES

MIN 1 & 2 - 400m Run

MIN 3 & 4 - 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*

*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.

(Score is Reps)

Tuesday

sitemanager — Tue, 03 Mar 2020 00:00:00 +0000

Tuesday sitemanager Tue, 03/03/2020 - 00:00

Crossfit Pushin Weight - CrossFit

Warm-up

Warm-up (No Measure)

1:00 Alt. Groiners

1:00 Bootstraps

Into…(8:00 Cap)

2 Quick Rounds

10 Air Squats Narrow Stance

10 Elbow Punches

2 Quick Rounds

10 Air Squats Wide Stance

10 RDLs

2 Quick Rounds

10 Empty Barbell Back Squats

10 Empty Barbell Hang Muscle Cleans

Strength

Back Squat (10RM)

FOR LOAD

10RM Back Squat

(Score is Load)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders

15 Hang Squat Clean (95/65)|(65/45)

-11:00 Hard Cap-

(Score is Time)

Monday

sitemanager — Mon, 02 Mar 2020 00:00:00 +0000

Monday sitemanager Mon, 03/02/2020 - 00:00

Crossfit Pushin Weight - CrossFit

Warm-up

Warm-up (No Measure)

2 SETS...

20 Arm Circles Forward

20 Arm Circles Back

:30 Doorway Stretch (L/R)

AMRAP x 8 MINUTES

20 Shoulder Taps

5 Push Up to Pike

:20 Pike Hold

7/5 Cal Row

20 Mountain Climbers

5/5 Single Arm Bent Over Row→Rows in the top of the Push Up*

*May progress to Rows in the top of the Push Up as desired by the athlete.

Workout

Metcon (AMRAP - Rounds and Reps)

"DOUBLE AMRAP"

AMRAP x 8 MINUTES

12/10 Cal Row

10 HSPU

10 Renegade Rows (35/20)|(20/10)*

-Rest 2:00-

AMRAP x 8 MINUTES

12/10 Cal Row

10 HSPU

10 Renegade Rows (35/20)|(20/10)*

*Renegade Row = Row L + Row R + Push-Up

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Child's Pose

1:00 Saddle + Arm Cross (R)

1:00 Saddle + Arm Cross (L)

1:00 Child's Pose

1:00 Rebound Recovery

(No Measure)

Sunday

sitemanager — Sun, 01 Mar 2020 00:00:00 +0000

Sunday sitemanager Sun, 03/01/2020 - 00:00

Crossfit Pushin Weight - CrossFit

Warm-up

Warm-up (No Measure)

Grab a partner and a Barbell!

1 ROUND EACH…

P1: AMRAP of...

5 Push-Up to Pike

10 Alt. V-Ups

15 Air Squats

P2: Run 400m

When P2 returns from Run, switch!

Into…

2 ROUNDS EACH...(need a barbell!)

P1: AMRAP of...

5 Romanian DL

5 Hang Muscle Clean

5/5 Elbow Punches

P2: 15 Burpees

When P2 finishes Burpees, switch!

Partner Workout

Metcon (Time)

IN TEAMS OF 2...

18 ROUNDS FOR TIME

4 Burpees Over the Bar

6 Hang Power Clean (165/115)|(115/75)

100m Run

*P1 works while P2 rests. P1 completes a full round then athletes switch. Each athlete completes 9 rounds.

(Score is Time)

Finisher

Metcon (Time)

FOR TIME

100 Sit-Ups*

*Feet flat on ground, glutes must stay pinned to ground. Shoulders pass hips at the top of the sit-up.

(Score is Time)

Saturday

sitemanager — Sat, 29 Feb 2020 00:00:00 +0000

Saturday sitemanager Sat, 02/29/2020 - 00:00

Crossfit Pushin Weight - CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 Minutes

10 Scap Push-Ups

5 Inch Worms + Push-Ups

10 Groiners + Twist

-Quick Rest-

AMRAP x 3 Minutes

12 Reverse Lunges

10 MedBall Strict Press

10 Broad Jumps

-Quick Rest-

AMRAP x 3 Minutes

12 MedBall Reverse Lunges

10 MedBall Push Press to Target

10 Box Jumps (or Step Ups)

Warm-up (No Measure)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 18 MINUTES

20 Box Jumps (24/20)

20 "Lunge" WallBall Shots (14/10)|(10/8)*

*Athlete executes an alternating reverse lunge with a toss to the 10' target. Scale up to (20/14) as needed.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Walk w/ Nasal Breathing Only

3:00 Slow Bike or Row w/ Nasal Breathing Only

Into…

FOR QUALITY

6:00 of HS Hold or Hand Walking Practice

(No Measure)

Friday

sitemanager — Fri, 28 Feb 2020 00:00:00 +0000

Friday sitemanager Fri, 02/28/2020 - 00:00

Crossfit Pushin Weight - CrossFit

Warm-up

Warm-up (No Measure)

PARTNER GENERAL WARM-UP

IN TEAMS OF 2…

60 Cal Bike (alt. every 10 cals)

While P1 bikes, P2 performs 10 Push-Ups + 10 Alt Jumping Lunges

Into…

2 SETS

20 Med Ball Squat + Toss (stand 5’ apart, squat and toss MB like wall ball movement)

20 Med Ball Russian Twist Passes (sitting back to back, pass ball side to side)

20 Med Ball Ground to OH (stand back to back and pass ball overhead)

Extended Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 - 12/10 Cal Bike (Moderate Effort)

MIN 2 - 5 Tempo Strict Pull-Ups (1111)

(No Measure)

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 - 10 Single DB Snatch (AHAP)*

MIN 2 - 20 DB Goblet Squat (AHAP)

MIN 3 - Max Reps of 1 Up-Down + 1 Bar Muscle-Up

*Alternate arms each rep for a total of 10 reps.

(Score is Load)