Tag Archives: Push Press

Bulgarian Squats, Presses and Swings

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Double Under warm-up and then Front Squat mobility.

Not for time do 3 reps of each for 5 sets:

  • Bulgarian Split Squats with bar in Front Rack position (3 reps each leg per set)
  • Push Press from Front Rack.  Return to Front Rack after each rep.

Then 10 minute AMRAP in ascending ladder (do 1 rep of each, 2 reps of each, 3 reps of each and so on for 10 minutes).  Taken from Crossfit Ignite WOD of 12.8.2014.

  • Goblet Squat at 24kg
  • Kettlebell Swings

Result:  Squat/Press combo used 40Kg.  For the Metcon reached 11 Swings plus 5 Squats.

Note to self:  Be sure you are in a stable, neutral position before the Bulgarian squat so you don’t tip to one side.  Didn’t happen, but almost… 🙂

Clean and Push Press Benchmark

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Front Squats

5-5-5-5-5 @ 40kg

20 Minute AMRAP

    • 5 x Hanging Cleans @ 40kg
    • 5 x Push Press @ 40Kg
    • 5 Burpees

Results:  A good benchmark workout which I did back in March.  The original post is here. At that time I was able to complete 11 sets plus 10 reps of the AMRAP.  Today I was able to do 14 sets plus 10 reps.  Of course with my March workout I combined it with handstand pushups which probably impacted how many push presses I could do.

 

Bear Complex

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Complete 5 rounds of the following.  Record max weight in the round where you are able to do a complete set unbroken (aka not putting the bar down until all 7 sets are done).

7 sets of the following series of movements:

  • Hanging Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Results:  Max weight was 40kg (3rd round).  Weight progression: 30kg – 35kg – 40kg – 45kg – 45kg.  For the last two sets broke them in to 4-3 reps and 3-2-2 reps respectively.  Took a total of around 25 minutes with 2 – 4 minutes rest between sets.

Deadlift plus Presses

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First part is copied from a CF Invictus WOD.

  • 15 x Deadlift @ 70kg
  • Rest 15-20 seconds
  • Handstand Push-Ups x Max Reps
  • Rest 2 minutes
  • 10 x Deadlift @ 70kg
  • Rest 15-20 seconds
  • Handstand Push-Ups x Max Reps
  • Rest 2 minutes
  • 5 x Deadlift @ 70kg
  • Rest 15-20 seconds
  • Handstand Push-Ups x Max Reps

Then do an AMRAP in 8 minutes of

  • 5 x Push Press @ 45kg
  • 5 x Burpees

Result:  Handstand Pushups – 14/10/8, Metcon:  8 rounds + 5 (total reps: 45 PP, 40 B).  Probably should go higher on the deadlifts since I felt I could have done more per round, but then that is all the weight I have at home.