Wednesday February 24, 2016

Foundational Movement

Push Press 

Set-up: 

  • Stance is with the heels at hip width 
  • Hands just outside the shoulders 
  • Bar resting on the “rack” or “shelf” created by the shoulders 
  • Elbows in front of bar; elbows are lower than in the front squat, but not behind the bar 
  • Keep the chest up and brace the abdominals to maintain a neutral spine 
  • Closed grip, with thumbs around the bar 

Execution: 

  • The sequence of action is to: dip, drive, press 
  • Dip: perform a shallow dip (flexion) of the hips, where the knees push forward slightly, the hips go back slightly, and the chest stays upright 
  • Drive: extend the hip rapidly and fully 
  • Press: retract the head, press the bar to overhead, with locked arms 

Finish: 

  • The movement finishes with the bar locked out overhead in the frontal plane with active shoulders, and hips and knees at full extension 

Progression:

  • Dip 
  • Dip-drive, slow 
  • Dip-drive, fast 
  • Full push press 

Strength
Let’s work some “touch and go” reps to ensure strength and speed as we get closer to the Open. For the push press that means as the bar comes down, you should immediately be going into the “dip drive.” If you truly want to prepare yourself for the Open, start with the bar on the ground instead of at the rack.

Push Press: E2MOM for 10 minutes (5 sets), 5 reps

WOD

Crossfit Open 12.3

18min AMRAP

15 box jumps (24/20)

12 push press (115/75)

9 toes to bar

Reminder: The first WOD of the Open is going to be announced Thursday. We will be running the WOD Friday at 1730. If you are registered, you will need a certified judge. Please email us so we can schedule accordingly. If you cannot make the 1730 class, please email and we will see if we can coordinate another time. 

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