Tag Archives: Push Press

Front Squats then HSPU and Kettlebell Swings

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Complete 5 rounds of the following:

  • 5 x Front Squat @ 55kg
  • 3 x Chest to Bar Pullup with narrow (hands touching together) pronated grip
  • Rest 2 minutes

Then EMOM for 8 minutes, complete the following (based on the CF Toronto August 16 workout):

  • 4 x Handstand Pushups
  • Max Reps Kettlebell Swings for the rest of the minute

Results: Worked up to the 50kg Front Squat by starting with 5 x 30kg, 5 x 40kg, 5 x 50kg.  Pullups are meant to simulate the first stage of a ring muscleup (rings to chest).  For the EMOM part got 79 Kettlebell Swings in.  I did the first 4 minutes with 8 Handstand Pushups but by the 4th minute that took me the whole time so dropped it to 4.  Probably will work better since you can get in more KB swings for a better metcon.

T2B and Back Squats followed Rowing and Push Press

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Part 1:  Work on kipping Toes to Bar.

Part 2:  Then do 5 rounds of the following:

  • 5 x Back Squat @ 80kg
  • Rest 30 seconds
  • 3-5 x Toes to Bar
  • Rest 2 minutes

Part 3:  Do Simple Syrup and Lime from Atomic Crossfit which is 4 rounds for time of

  • Row 500m
  • 15 x Push Press @ 43kg

Results:  For part 3 – 15:55.  Broke the first three rounds of push press into sets of 5, did the last round unbroken.  Completed all rows right around 2min.

 

Weighted Pullups and L-Site then Deadlifts, Push Press and Kettlebell Swings

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Every 3 minutes, for 15 minutes (5 sets):

  • 3 x Weighted Pullups @ 15kg
  • Rest 20 seconds
  • 15 second L-Sit Hold

Then AMRAP in 15 minutes of:

  • 15 x Deadlift @ 43kg
  • 15 x Push Press @ 43kg (95lbs)
  • 15 x Kettlebell Swings @ 24kg

Results:   Forgot to count…

Push Press then an AMRAP of Burpee Pullups, Dips and Pistols

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Not for time, Push Press:

  • 5 x 30kg
  • 5 x 40kg
  • 5 x 50kg
  • 3 x 55kg
  • 3 x 55kg
  • 3 x 55kg
  • 5 x 40kg

Then AMRAP in 12 minutes

  • 12 x Burpee Pullups
  • 9 x Dips
  • 6 x Pistol Squats (3 per leg)

Results:  4 rounds plus 12 Pullups, 9 Dips and 5 Pistols.