CrossFit Now – CrossFit
STRENGTH
3: Push Press (10 min to establish set of 3)
WOD
“Kick, Push” (AMRAP – Reps)
“Kick, Push”
AMRAP 12:
3 Push Presses
3 Toes to Bar
3 Calorie Assault Bike
6 Push Presses
6 Toes to Bar
6 Calorie Assault Bike
…
[Add 3 Reps Every Round]
Subs:
Same Cal on Row or 10m Shuttles Runs
RX+-115/85#
RX -95/65#
50-59 -65/45#, Hanging KR
60+ -55/35#, Sit Ups
Basics-7 AMRAP, PP w/ PVC/BB, Sit Ups
DESCRIPTION
* This two-part training day will focus on cycling heavy and moderate weight push presses
* Note that for both of these parts, there is no re-bend of the knees after driving the weight overhead
* In our strength piece, we’ll build to a heavy triple out of the rack
* The barbell comes from the floor in today’s ascending rep conditioning piece
* Reps will climb by 3 reps every round
* Your score at the end of the 12 minutes is total reps completed
* With the right weight and variations, you can expect to get to or through the round of 15
* Reference below for a cheat sheet of rep numbers:
* Finish Round of 3: 9 Reps
* Finish Round of 6: 27 Reps
* Finish Round of 9: 54 Reps
* Finish Round of 12: 90 Reps
* Finish Round of 15: 135 Reps
* Finish Round of 18: 189 Reps
* Finish Round of 21: 252 Reps
PUSH PRESSES
* Choose a light-moderate weight for “Kick, Push” that you could complete for 20+ unbroken reps when fresh
* This should be a weight that allows you to finish first two double digit rounds (12-15) in 2 sets
TOES TO BAR
* If you have 15+ unbroken toes to bar when fresh, complete this station as written
* You can consider using Hanging Knee Raises, Lying T2b or Sit ups as scales