Workout of the Day
In 12:00, work up to a heavy single push press for the day. Keep the volume low on this with a few triples in the early warm-ups then right into singles.
10 Rounds for time of:
15 Push Presses
20/16 Calorie Row
Partners alternate complete rounds until each person has completed 5 rounds each. Each interval should take you around 2-2:30 minutes to complete. Adjust your barbell weight and row cals to accomplish that task.
Taken out of rack and performed unbroken or in max two sets with a very short rest.
Use around 50-60% of your top set from the strength portion for your loading.
Should be around 1-1:30 max
Learning to Push Press
A video from the deep CrossFit.com archives regarding the Push Press. The push press sequence is a DIP, then a DRIVE, then a PRESS. The Push Press is a phenomenal tool in developing power production in the hip and transferring that energy into an external object. Get tight, stay balanced and get aggressive on the heavy singles today.