Tag Archives: Push Press

Regionals Workout 12.4 (modified and scaled)

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For time

  • 50 x Back Squat @ 95lbs
  • 40 x Pullups
  • 30 x Shoulder to Overhead @ 95lbs
  • 50 x Front Squats @ 65lbs
  • 40 x Pullups
  • 30 x S2OH @ 65lbs
  • 50 x Alternating Overhead Reverse Lunges @ 45lbs (25 per leg))
  • 40 x Pullups
  • 30 x S2OH @ 45lbs

Results: 28:42. Rx uses weights at 135-85-65lbs and Overhead Squats instead of Reverse Lunges.

Presses then Row, T2B and Power Clean

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Strength part is inspired by the RepWerks Jan 11 WOD. Metcon is inspired by Atomic Crossfit’s MannaAndQuail WOD…

5 sets of

  • 6 x Strict Press + 4 x Push Press @ 65%-70% of 1RM
  • Rest 2 minutes

Then every 3 minutes for 9 minutes

  • 8 x Dumbbell Strict Press Seated on Floor @ 14kg

Then AMRAP in 12 minutes of

  • 12 Cal Row
  • 12 x Toes to Bar
  • 12 Cal Row
  • 4 x Hang Power Cleans @ 125lbs/56kg

Results: Used 100lbs for the Presses, nice combo, really made my shoulders burn. Metcon 3 rounds plus 6 cal. Ended up with singles on the Cleans to reset the hook grip.

12 Days of Christmas

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For time

  • 1 x Sumo Deadlift Highpull @ 75lbs
  • 2 x Thrusters @ 75lbs
  • 3 x Push Press @ 75lbs
  • 4 x Power Clean @ 75lbs
  • 5 x Power Snatch @ 75lbs
  • 6 x Kettlbell Swings
  • 7 x Pullups
  • 8 x Toes to Bar
  • 9 x Box Jumps
  • 10 x Double Unders
  • 11 x Burpees
  • 12 x Overhead Lung @ 45lbs Plate

Results: 34:28

Weighted Pullups and Cleans

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EMOM for 10 minutes

  • 2 x Weighted Pullup @ 20kg

Then take 10 minutes to work up to a heavy

  • 3 x Power Clean

Then every 2 minutes for 10 minutes

  • 3 x Power Cleans @ 80-85% of 3RM from above

Then 2 rounds for time, rest 3 minutes between rounds

  • 30 x Hang Power Clean and Press to Overhead @ 50% of 3RM from above

Results: 3RM Power Clean 95-135-160lbs. Used 135lbs for the E2MOM Power Cleans, 80lbs for the Hang Power Cleans. Metcon 2:34 and 3:15.

Hip Thusts then Cleans, Presses and Toes to Bar

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3 rounds of

  • 10 x Parallette Kick Throughs
  • 30 second Bent Knee L-Sit (accumulated)

4 rounds, increase weight per round

  • 6 x Pause Hip Thrusts (Pause 2-3 seconds at top)

Then 2 rounds of

  • 10 x Hip Thrusts @ 60% of max weight from above

Then 5 rounds for time

  • 8 x Hang Power Clean @ 110lbs/50kg
  • 4 x Push Press
  • 8 x Toes to Bar

Results: Broke the L-Sits into two sets each round. Hip Thrusts 135-155-175-185lbs, used 110lbs for the second part. Metcon 9:04.