“Pushed Around”

V3 CrossFit – CrossFit

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Warm-up (No Measure)

1:00 each

Easy Row

Active Spidermans

:45 Seconds each

Medium Row

Active Samson

:30 Seconds each

Fast Row

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Push Press 9m EMOM (5-4-3-2-1-2-3-4-5)

Athletes can build in weight across the five sets. The goal is to find something “heavy” at each repetition number. Want them to challenge themselves, but still prioritize efficient movement.Then decrease the weight as you go back up in reps

Metcon (4 Rounds for reps)

Every 3:00 x 4 Rounds

60 m run

10 Barbell Facing Burpees

Max Push Press (115/80)

No rest between rounds

We will be working within three minute windows during “Pushed Around”. Athletes will complete their run, and barbell facing burpees. With whatever time they have remaining in the three minute window, they will complete as many push presses as possible. When the clock hits 3:00, 6:00, and 9:00, athletes will immediately transition back to their run. There is no rest following the max push press. Looking for a weight here that athletes could complete 15+ repetitions unbroken when completely fresh. Score at the end of the workout is total push presses completed. If unable to row, complete one of the following: