PUSH UP COMP

CrossFit Espoo VS CrossFit 10K VS CrossFit Herttoniemi push up comp. Which gym gets most reps in a week!?

Write down how many push ups you did today. Do them right and with a good technique even tho this is a comp. Scailing is allowed if needed.

Movement standard

How to scale:

Saturday 25.4.2020

at the gym version

1.
Back Squats

9 back squats @60%
7 back squats @64%
5 back squats @70%
9 back squats @64%
7 back squats @70%
5 back squats @74%

*Perform new set every 2 minutes. % counted from 1rm back squat. If you do not have a clue about your 1rm – Go by the feel, ascending weights when reps are descending. Little bit higher % than last week.

2.
Arm pump

3-4 rounds of
10 Back flies
10 Front raises
10 Lateral raises
10 Skull crushers
10 Single arm bent over row (Right arm)
10 Single arm bent over row (Left arm)
10 Bicep curls
Max bicep hold in halfway

Rest as needed. For quality and PUMP!

OR

Anywhere version

1.
”Leg killer”
3 rounds, with 2 min rest between rounds

30 Squats with calf raise
30 Alternating split squat jump
30 Reverse lunges
30 Squat jump AHAP
30 Duck walks

2.
Arm pump

3-4 rounds of
10 Back flies
10 Front raises
10 Lateral raises
10 Skull crushers
10 Single arm bent over row (Right arm)
10 Single arm bent over row (Left arm)
10 Bicep curls
Max bicep hold in halfway

Rest as needed. For quality and PUMP!