Wednesday December 21, 2016

Foundational Movement

Push Press


  • 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


  • 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


  • The movement finishes with the bar locked out overhead in the frontal plane with active shoulders, and hips and knees at full extension
  • Progression:
  1. Dip
  2. Dip-drive, slow
  3. Dip-drive, fast
  4. Full push press


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



“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! 

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