CrossFit Pleasanton

7051 Commerce Cir Suite C Pleasanton, CA 94588
 | admin@crossfitpleasanton.com
 | Office: (925) 353-4894
              

CrossFit Pleasanton is a world class coaching facility located in Pleasanton, California

 

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Address: 7051 Commerce Cir Suite C Pleasanton, CA 94588

Telephone: Office: (925) 353-4894

Email: admin@crossfitpleasanton.com

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  • 140801 Fri – Sled Pushing & Lawn Mowing

    By Ben Wise

    Benicia Sled Push

    Nothing like some summer time sled pushing at Benicia CrossFit. If you haven’t made it out there you should go check it out, they are part of the Diablo Family.

    When pushing the high handles on the sled get your heal down as fast as possible and drive with that front leg (think lunge), save your calves for the low handle.


    Mobility: Hip Mobility.


    Skill Practice Warm Up: None.


    Workout: Deadlift

    2 – 2 – 2 – 2 – 2 – 2 – 2 (7 sets of 2 reps “Strong Effort,” adjusting load each set)

    Superset: Hollow Rocks

    5 x 20 (5 sets of 20 reps “across,” the same reps each round)

    If hollow rocks are easy for you feel free to add a few reps, but try and keep it the same each round (don’t over do it on round 1!). If hollow rocks are a challenge and you can’t get at least 10 reps, try for 30 sec hollow holds per round (or less), and again try and keep your hold consistent across the 5 rounds.

    Metabolic Conditioning Workout: Team Lawn Mowing

    With teams of 4, as many reps as possible in 10 minutes (one sled per team).

    90 foot low handle sled push, 90 foot high handle sled push (Advanced: +140lbs, Intermediate*: +90lbs, Novice: +50lbs)

    Down and back is ONE rep. You may only switch after a person has done 90′ low handle and 90′ high handle.

    *Women’s “As Prescribed” weights and reps (Rx)

    Scaling Guide: 12 – 24 reps (combined for team).

    Coaching Tips: Start the first couple sled pushes slower than you think. They get hard very quickly!

    Log your results online by clicking here.

    Compare To: 2013 – 09 – 29


    Friday Sports Quote: “Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing.” – Pele