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
10 minute Alternating EMOM:
- 3 Push Press
- 3-5 Pull Up
Skill Work
Muscle Ups:
Let’s work some skills and drills to prepare for the WOD
WOD
“Pirate” c/o Crossfit Mendota 10/12/2016
10 min AMRAP
40 DU
10 Shoulder to Overhead @ 115/75
5 Muscle Ups*
*Scale is 3 pull ups/3 dips per MU, but the preference is you work on the rings from your knees.
REMINDER: Saturday at 0930 we will be doing the 12 Days of Christmas (a version for everybody)! Hope to see y’all then!
