Workout of the Day
STRENGTH
Every 2 Min X 4 Sets
3 Power Clean + 3 Push Press
Every 2 Min X 4 Sets
2 Power Clean + 2 Push Press
Notes
The intention for today is to work our technique! Across this cycle we will see a variety of shoulder-to-overhead movements coupled with the power clean. Use this first exposure to dial in your understanding and mechanics of each movement. Start at very light loads and build, using weights that allow for correct positioning, posture, and timing.
The power cleans are not intended to be touch and go. Complete them each as singles, resting 5-10 sec between. From your third power clean, continue into the 3 push presses, again resetting with a dead stop at the rack position between each. Focus on a smooth, vertical dip with the weight in mid-foot for each rep.
From Catalyst Athletics: “The push press is an effective supplementary exercise for the jerk that trains the same dip and drive, timing of the transition from leg drive to push with the arms, upper body mechanics for the push under the jerk, and builds upper body strength… The dip and drive of the push press should be identical to your jerk—this is one of the primary reasons it’s such an effective training exercise.”
METCON
Buy In: 25/20 Cal Bike
3 Rounds for Time
15 Push Ups
15 KB Swings
Buy Out: 400m Run
Notes
Intent < 10 min
The two cardio movements should be in the realm of 1:30-2:30 at a challenging pace. Anything longer than that, scale the volume back as suggested below.
Aim for perfect push ups today — body remains rigid throughout, chest and thighs touch the ground, elbows fully extended at the top of each rep. Do not allow the elbows to flare out to the sides or the hips to pike up or sag down.
Choose a heavy KB weight that you can complete 15 reps unbroken.
Scaling Option A
Buy In: 20/16 Cal Bike
3 RFT
7-10 Push Ups
15 KB Swings
Buy Out: 400m Run
Scaling Option B
Buy In: 16/12 Cal Bike
3 RFT
15 Elevated Push Ups (a height that allows for 1-3 sets per round)
15 KB Swings
Buy Out: 270m Run
CrossFit Group Class Programming Template (WK1/8)
Another day in the office
Playing with Push-Ups
Impressive push-up variations from the 2007 CrossFit archives: