Tag Archives: Push Press

Barbell Rows and L-Sit, then Push Ups, Front Squats, Push Press and Situps

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Warm up with a 1k row.

EMOM for 10 minutes do the following.  Start with spending 10 minutes getting to a good working weight for the Barbell Rows so you can do the 8 reps without breaking and with good form.

  • Even minute – 8 x Bent Barbell Rows
  • Odd minute – 20 second L-Sit  accumulated

For time do 4 rounds of the following.  This is a crossfit.com WOD and has a good time cap of 26-30 minutes, but I set my time cap for 20 minutes since I didn’t have more time.

  • 30 x Push Ups
  • 20 x Front Squat @ 95lbs
  • 20 x Push Press @ 95lbs
  • 30 x Situps

Results: Used 95lbs for the barbell rows.  Metcon was really hard. I ended up only doing 2 rounds plus 70 reps in the 20 minutes.

Pistols then Hang Clean, Push Press, Front Squats and Burpees

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Another good CF Invictus workout…

Take 15 minutes and work on any Gymnastics movement you like.  Work on form, flexibility, strength.  My choice: Pistol Squats plus L-Sits.

Then do 5 rounds of

  •  3 x Hang Clean + Front Squat + Push Press

Start with empty bar then increase weight each round up to the working weight for the next part.

Then against a 2 minute running clock for each round, do 5 rounds of the following for max number of Burpees, resting 2 minutes between rounds:

  • 3 x Hang Cleans
  • 6 x Push Press
  • 9 x Front Squats
  • Max reps Burpees

Results: For the Metcon used 110lbs/50kg…. total burpees – 18/13/15/13/14 = 73.  The two minute rest went by fast, I felt like I was just getting my heart rate and breathing under control and then the next round started.

Toes to Bar and Deadlifts then Box Jumps, Kettlebell Swings and Push Press

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EMOM for 10 minutes do

  • Even minute: 5 x Strict Toes to Bar
  • Odd minute: 5 x Single Leg Deadlifts @ 24kg (per leg)

Then AMRAP in 18 minutes of

  • 21 x Kettlebell Swings @ 24kg
  • 15 x Box Jumps
  • 9 x Push Press @ 110lbs/50kg

Results:  If the first part is too lame do 6-8 of each.  For the metcon exactly 6 rounds (was not lame 🙂 )

Strict Press and Rows, then 2017 Masters Qualifier #3 (scaled)

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Every 90 seconds for 18 minutes (6 rounds) do

  • First 90 seconds – 3 x Strict Press @ 125lbs/55kg
  • Second 90 seconds – 5 x Dumbbell Rows per Hand @ 24kg (used a kettlebell)

For time do 21-15-9 of

  • Shoulder to Overhead @ 65lbs
  • Pullups

Results: For the metcon finished in 4:05 ( 21 unbroken pullups 🙂 )