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:

1. Dip
2. Dip-drive, slow
3. Dip-drive, fast
4. 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!