Tag Archives: Push Press

Fight Gone Bad

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Warm up with 1k Run

Then for total reps, 3 rounds of

  • 60 seconds Sandbag Thruster+ @ 30lbs (Wallballs @ 9kg if you have a Wall and a Ball)
  • 60 seconds Sumo Deadlift Highpulls @ 65lbs
  • 60 seconds Box Jumps
  • 60 seconds Push Press @ 65lbs
  • 60 seconds Double Unders
  • 60 seconds rest

EMOM for 10 minutes alternate

  • Even minute –  5 x Barbell Rollouts @ 135lbs
  • Odd Minute – 10 x TRX Knee Tucks / TRX Pike Press

Results:  For the Sandbag Thrusters included a toss at the top so it was more like a Wallball.  The standard I used was that the sandbag must completely leave my hand at the top of the thruster. For the metcon completed 140-140-115 reps per round for a total of 395 reps.  For the EMOM did 3 rounds of knee tucks then 2 rounds of pike presses.

S2OH and T2B then KB Swings and HSPU

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Not for time do 5 rounds of (CF Invictus Strength workout)

  • 5 x Shoulder to Overhead (Strict, Push Press, Jerk)
  • Rest 90 seconds
  • 8-10 x Kipping Toes to Bar
  • Rest 90 seconds

Then  AMRAP in 7 minutes of

  • 35 x Kettlebell Swings @ 24kg
  • 5 x Handstand Pushups

Results: For the S2OH was able to get up to 145lbs, the last two rounds were all push press.  For the metcon 3 rounds plus 35 reps.Turned out shorter than I planned because I did the metcon wrong.  I originally planned to do 7 rounds for time, instead I did what is shown above.  Was still a good workout.

Cleans then KBS, Burpees and Push Press

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Not for time do 5 rounds of

  • 1 x Hang Clean
  • 1 x Power Clean
  • 1 x Squat Clean
  • Rest 90 seconds

Three sets for max reps of:

  • 45 seconds of Kettlebell Swings (24 kg)
  • 15 seconds Rest
  • 45 seconds of Burpees
  • 15 seconds Rest
  • 45 seconds of Push Press (75 lbs/35kg)
  • 15 seconds Rest

Results:  For the clean complex did 95,115,120,125,130lbs.  For the metcon, did 60,50,50 for a total of 160 reps.

Front Squats then Deadlift, Hang Power Clean and S2OH

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Atomic Crossfit’s Meet at the Bar WOD.

First warm up with 3 rounds of

  • 5 x Pause Front Squats (3 second pause at the bottom)

Then spend 15-20 minutes working up to heavy Front Squats with the following rep scheme, rest as needed between sets.

  • 3 – 2 – 2 – 1 – 1 – 1

Then AMRAP in 5 minutes of

  • 5 x Deadlift @ 110lbs
  • 3 x Hang Power Clean
  • 1 x Shoulder to Overhead

Rest 3 minutes then AMRAP in 5 minutes of

  • 10 x Deadlift @ 95lbs
  • 6 x Hang Power Clean
  • 2 x S2OH

Results: For the front squats got up to 200lbs (115/145/165/185/195/200).  For the metcon – 7 rounds plus 4 reps then 4 rounds plus 14 reps.

Front Squat and Squat Cleans then Push Press and Pullups

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Every 3 minutes for 18 minutes

  • 3 x Front Squats
  • Pause 5-10 seconds to reset with bar on ground
  • 1.1 x Squat Cleans pausing 5-10 seconds between singles to reset

Then for time do 21-15-9 of

  • Push Press @ 80lbs
  • Pullups

Results:  For the Squats and Cleans did 95/115/125/135/140/145lbs.  Metcon in 3:50.