Tag Archives: Push Press

Back Squats and Toes to Bar then DUs, Push Press and Front Squats

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3 rounds

  • 8 x Back Squat
  • Rest 30 seconds
  • 8 x Strict Toes to Bar
  • Rest 2 minutes

Then AMRAP in 14 minutes of (CF Invicuts WOD from August 29, 2019)

  • 40 x Double Unders
  • 20 x Push Press @ 85lbs
  • 20 x Front Squats @ 85lbs

Results: Used 175lbs for the back squats. Metcon – 3 rounds exactly.

Clean and Press then Run, KBS and Thrusters

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Warm up

  • 30 Second Lat Stretch each Side
  • 30 Second Couch Stretch each Side
  • 30 Second Perfect Stretch each Side
  • 10 x Passthrus
  • 10 x Leg Swings Forward/Back and then Side Each Leg

Then 2 rounds with empty bar

  • 5 x Muscle Clean
  • 5 x Strict Press
  • 5 x Front Squat
  • 5 x Squat Clean

Every 2 minutes for 12 minutes working to a heavy single

  • 1 x Squat Clean and Push Press

Then 5 rounds for time

  • Run 200m
  • 30 x Kettlebell Swings
  • 20 x Thrusters @ Empty Bar

Results:  Clean and Press 115-135-145-155-160-165lbs. Metcon: 19:03.

Run, S2OH, T2B and Row

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Scaled version of the Crossfit Invictus WOD from August 12, 2019.

Every 8 minutes for 32 minutes (4 rounds)

  • Run 400m
  • 30 x Shoulder to Overhead @ 80lbs (take bar from ground)
  • 20 x T2B
  • Row 10 cal (Rx is 500m)

Results:  Really hard workout.  For the full Metcon – 6:15 / 6:30 / 7:15 / 7:40.  Run times – 1:41 / 1:44 / 1:54 / 2:04.

Front Squats

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Front Squats

  • 5 x @ 50%
  • 5 x @ 60%
  • 3 x @ 70%
  • 2 x @ 80%
  • 2 x @ 90%

Then a shortened version of the CF Invictus WOD from August 6, 2019.  Every 4 minutes for 12 minutes

  • Run 800m
  • 8 x Shoulder to Overhead

Results:Front Squats @ 115-135-155-185-205lbs. Fro the Metcon, used 50kg/110lbs for all rounds. Finished with 1:10-1:30 rest for each round. Happy with my run times: 1:42/1:39/1:39/1:41.

Push Press then Run, HSPU, Burpees and Toes to Bar

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A mashup of a couple of the CF Invictus WODs from the past couple of days. 

6 Sets of

  • 3 x Tempo Push Press (pause 1 second in Front Rack, 2 seconds Overhead)
  • Rest 2 minutes

Then 3 rounds for time

  • 200m Run
  • 10 x Handstand Pushups
  • 15 x Burpees
  • 20 x Toes to Bar

Results:  Push Press 95-105-115-125-135-145lbs.  Metcon 15:36.  Runs 53-50-51sec.