Push Press - Gymmy Metcon

Tuesday, November 19, 2019

Crossfit Golden - Janet/Lacey

1200 - 10 of us

Pre-Warm Up

Foam roll
15 air squats
10 push-ups
2 pull-ups
short plank hold

Warm Up

3 rounds of
45 sec fast mountain climbers
10 plate around the world
10 plate triceps extension
10 plank walk
5 pike push-ups
5 ring row
1 wall climb

barbell warm up
5 dip - pause - push press
5 push press - pause - reset

Weightlifting

Take 20 minutes to build to today’s 1-RM Push Press

Push Press (1- RM)

I warmed up with 2-3 reps at 20, 30, 40, 50, 60 kg and then started taking heavy attempts
I made attempts at 65, 70 (may have push jerked), 70 (good rep), and 75kg PR!!

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
12 Alternating Pistols or Cossack Squats
(Pistols RX +)

I scaled this to Pike Push-ups, 6 strict pull-ups and 12 alternating Cossack Squats/round and was able to hold steady at around 2 minutes per round.  I finished with 6 Rounds + 6 Reps!  38 strict pull-ups is the most I think I have ever done in a metcon.

HSPU options were strict up to 2 abmats, 2 full wall climbs, 4 partial wall climbs or 4 pike push ups