Tag Archives: Push Press

Front Squats then Push Press and Pull Ups

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Not for time do 5 sets of the following, rest as needed between sets:

  • 10 x Front Squats @ 50kg

Then EMOM for as long as possible:

  • 1 x Shoulder to Overhead @ 50kg + 1 x Strict Pullup first minute
  • 2 x Shoulder to Overhead @ 50kg + 2 x Strict Pullups second minute
  • 3 x Shoulder to Overhead @ 50kg + 3 x Strict Pullups third minute
  • etc. until you cannot complete the reps in a minute…

Results: EMOM results… 6 rounds plus 7 S2OH and 3 Pullups

Strict Presses and Bent Rows then Kettlebells, Reverse Rows and Push Press

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Every 3 minutes for 15 minutes do Strict Presses, increase weight if you can do 5 controlled, full ROM reps in a set:

  • 3-5 x Strict Press
  • Rest 15 seconds
  • 5 x Dumbbell Rows @ 24kg

Then EMOM for 15 minutes do:

  • Minute 1: 10 x Reverse Rows on Parallel Bars
  • Minute 2: 15 x Push Press @ 40kg (or 75% of strict press max)
  • Minute 3: 20 x Kettlebell Swings

Cashout:  200 Double Unders for time.

Results: Strict Press – 5 x 40kg, 5 x 45kg, 5 x 50kg, 4 x 53kg, 3 x 53kg.  Double Unders – 4:00 even.

Squats, Cleans, S2OH, Burpees, Pullups and Reverse Rows

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Part A – Not for time work on Front Squats, increasing weight to a good working level the do a couple of rounds at that level.

  • 5 x Front Squats

Part B  – For time complete 4 rounds of:

  • 5 x Hanging Cleans @ 45kg
  • 5 x Shoulder to Overhead @ 45kg
  • 5 x Burpees

Part C – Perform 3 rounds of:

  • 3 x Weighted Pronated Grip Pullups (Chinups) with Narrow Grip @ 15kg
  • Rest 30 seconds
  • 10 x TRX Reverse Rows
  • Rest 60 seconds

Results: For Front Squats, 30kg, 40kg, 50kg, 55kg, 60kg, 60kg, 60kg.  Part B took 3:47.

Core Work then Cleans, S2OH, Front Squats and Burpees

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Not for time work on the Core (taken from UTE Crossfit’s WOD from today):

  • 10 x TGU (5 x each side)
  • 20 x Knee tucks
  • 30 x Hollow Rocks
  • 40 x Alternate leg V-up
  • 50 x Russian Twist w/weight (total)

Against a two-minute running clock for 5 sets, complete as many reps as possible of (taken from CFI WOD from November 19):

  • 3 x Hang Cleans @ 43kg
  • 6 x Shoulder to Overhead
  • 9 x Front Squats
  • Burpees x Max Reps

Rest 2 minutes between sets.

Results:  Great mashup of workouts.  For Core work, used 24kg KB for TGU, 8kg KB for Russian Twists.  For the metcon part did a total of 163 reps (0r 173, I lost count in the first round :-P).  Breakdown by round was 33(or 43), 36, 33, 30, 31.

Pistols and Toes to Bar then Push Press, TRX Rows, Renegade Rows and Lunges

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Not for time do 5 rounds of:

  • 5 x Pistol Squats per leg
  • Rest 60 seconds
  • 5 x Strict Weighted Toes to Bar @ 3kg (medicine ball between the knees worked best)

Then for time do both ascending (1-2-3-4-5-6-7-8) and descending (8-7-6-5-4-3-2-1) ladders of:

  • A Push Press / D TRX Rows
  • A Renegade Rows / D Reverse Lunges (left and right count for 1 rep)

Results:  Rows and Lunges 5;20.  Push Press and TRX took 4:05.