Tuneday Push Press

 In Crossfit


CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings
Before class

Upper body mobility (No Measure)

Tack T-Spine, Lats & Pecs

Floss wrists, Lats & Pecs

Stretch Biceps & Triceps

PVC Mobility

Push Press (EMOM)

Every minute, on the minute, for 10 minutes:

Push Press x 1 rep

*Build across the 10 sets to today’s heavy single.

followed immediately by…

Power Jerk (EMOM 5)

From Front Rack – Slow, short dip, Aggressive drive from legs with an aggressive head movement. Punch the arms straight while dropping under the bar. Feet move just 1 inch outside FS foot position. Loud and fast.
Every minute, on the minute, for 5 minutes (5 sets):

Power Jerk x 1 rep

*Build across the 5 sets to today’s heavy single.

Conditioning

Three sets of:

Renegade Rows x 6 reps each @ 2111

Rest as needed

Metcon (AMRAP – Rounds)

Every minute, on the minute, for 18 minutes:

Minute 1 – 20/15 Calorie Row

Minute 2 – 12 Chest-to-Bar Pull-Ups

Minute 3 – 15 Wall Ball Shots (20/14 lbs)

Record successful rounds

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