Today is the first day of our Push Pull Challenge. Each day for four weeks, you will be performing a total of 50 reps of push/pull. Some days you will do more push ups than pull ups, other days more pull than push. Don't think, do.

Here is the Challenge Sheet for you to download.

Today's Workout

A.
5 x
10 front squats (50/35)
10 ring rows
run 200m

L1 7 front squats / 5 rows
L2 10/5
L3 10/7

rest 5 min

B. @ min on the min for 6 min
10 TTB
max rep situps in remaining time - hands behind head/elbows to knees
record situps

C.
Push Pull Challenge Day 1
38 push ups, 12 strict pull ups
as hard as you can make it

Rest

Today's Workout

6 x
1 DL (130/100)
6 burpees
2 DL
12 double unders
3 DL
200m run

rest 5 min
max rep KTE in a row
(Knees to Elbows)

Today's Workout

A. AMRAP DU in 5 min
rest 5 min

B.
5 x
1 min plate loaded step ups (25/15lb, 24")
1 min plate loaded situps
start on either station

C. 5 minute workout
30 squats, rest for the remainder of the minute
35 squats, rest for the remainder of the minute
40 squats, rest for the remainder of the minute
45 squats, rest for the remainder of the minute
50 squats, rest for the remainder of the minute

rest 5 min

D. 3 x 15 GHD situps, 15 GHD back extensions

Today's Workout

Eva
5 x
800m run
30 kettlebell swings (32/24)
30 pull ups

L1
4 x 400m run, 15 kbs (16/12), 10 pull ups

L2
5 x 400m run, 15 kbs (20/16), 15 pull ups

L3
4 x 800m run, 20 kbs (28/20), 20 pull ups

Cynthia made you do this. Again. She is getting herself ready for the tactical strength challenge in April. You? You are up for anything.

So here it is, bigger and better - the push/pull challenge is upon us and starts next Monday.

Download your Challenge Sheet here.

Push_Pull_Challenge.pdf

This time round we are going to add a little more variety.

Mondays are strict days. No kipping for the pullups.
Tuesdays do your push ups on rings.
Wednesdays are loaded pull up days - weight between your feet or however you like.
Thursdays are decline push up days, every 2nd thursday is HSPU (negatives if you have not got them).
Fridays are chin up days - palms facing you - strict.
Saturdays are AMRAP first, then finish the sets broken as you wish.

Today's Workout

Backsquat
5-3-2-1-1-1

rest 5 min

For time:

50 front squats (30/20)
400m run
50 press
400m run
50 push ups
400m run

Today's Workout

1km row for time

rest 5 min

B. AMRAP thrusters / muscle up ladder in 10 min (95/65lb)
3 thrusters, 1 MU
6 thrusters, 2MU
Continue

L1 3 pull ups / 3 pushups
L2 3 pull ups / 3 p bar dips
L3 3 pull ups / 3 ring dips

This video is great for two reasons. The first is that it is Sage Burgener, who for so long was the teenage demo for her dad Coach Mike Burgener - waiting patiently for her dad to finish explaining her every move. The second reason is that it is filmed at CrossFit Lalanne, run by the grand nephew of the late Jack Lalanne - Chris. What a legend Jack was. He famously swam from Alcatraz to the San Francisco shore. Handcuffed. Shackled. And towing a 1,000-pound boat. Read more about Jack Lalanne here.

Today's Workout

Push Jerk
5-3-2-1-1-1

AMRAP in 7 min
3 clean (60/45)
1 push jerk
21 double unders

Rest

Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character; it becomes your destiny.

Lao-Tze

Today's Workout

Tabata Pairs

A. Box Jump (24/20) / Deadlift (90/60)
rest 2 min
B. Row / ring push up
rest 2 min
C. Double Under / Plate Press (20/15)

8 x 20 sec DU, 10 sec rest, 20 sec Deadlift, 10 sec rest
rest 2 min
8 x 20 sec row, 10 sec rest, 20 sec ring push up, 10 sec rest
rest 2 min
8 x 20 sec DU, 10 sec rest, 20 sec plate press (15/20), 10 sec rest
rest 2 min

Cash Out:
50 OHS for time (95/65lb)