Push Press - Metcon

Monday, July 1, 2025

Westbound CrossFit (Coach Bryn)

1630 (12 of us)

Warm Up

General (0:00–10:00)

 2 rounds:

10 Scap Push-Ups

10 Air Squats

10 Jumping Jacks

100m Run

Specific (10:00–20:00)

 Barbell Prep (2 rounds):

5 Push Press (empty bar) → cue: heels stay down during dip

3 Dip + Hold → cue: vertical torso, stacked elbows

5 Push Press (moderate)

Primer: 5 Push Press + 5 Burpees @ workout pace Weight

Strength

(20:00–32:00)

Every 2:00 x 4–5 sets

3 Push Press (build to heavy but crisp set)

Focus: vertical dip, locked out overhead finish

I built up from 95, 105, 100 and 115

Conditioning

(35:00–50:00)

RX Conditioning: 

 For Time:

 32-24-16

 Push Press (95/65)

 Burpees Over Bar

 

Goal: Sub 12:00 | Cap: 15:00

Intermediate: 75/55, bar-facing burpees

Baseline: 35/15 DB Push Press + standard burpees

Completion

I scaled this to an empty 35 pound barbell and did step over burpees.  The push presses were completed in 3 sets in pretty short order around 1 minute each round.  The burpees were tough.  I finished 11 of 16 burpees by the time cap and did the last 5 after the cap.  This was an important mental grind for me.

Cool Down

(50:00–60:00)

2 Rounds:

10 Banded Pull-Aparts

10 Single-Arm DB Z Press

15 GHD Back Extensions