Push Pressed - WOD for 110912 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Push Pressed

WOD for Friday 110912Click Here For Today’s Schedule
Push Press – 90% 1RM
3 Rounds For Time:
Run 200m
7 Handstand Pushups
50 Air Squats

Face Pulls
100 Reps

Post Push Press Loads and Workout Time to Comments
For the strength segment, after warming up perform 5 sets of  single rep Push Presses at 90% 1RM.  These should be very heavy.  Make sure you take good rest between these work sets (2-3 minutes).  If you do happen to get a PR, be sure to put it up on the board!

For the conditioning workout, scale your HSPUs as necessary.  Be sure each and every Air Squat is from below parallel to full knee and hip extension!     

For the finisher, attach a light band (red or blue) to a pullup bar and perform 100 total rep Face Pulls.  Pull to your forehead with your elbows high and outside.  

ENDURANCE WORKOUT tonight at 6pm!

You’re never too good to return to the basics – The Air Squat

  1. Paul K Reply
    Push press done at 175# (90% of 1RM as prescribed) METCON Oof! HSPU's done w/AbMats 11:13 to finish (I think) Running 200M after 50 Air Squats was painful!
  2. Paul K Reply
    *HSPU's Done w/2 AbMats, and 2 sets were just negatives.
    • Dave Reply
      Paul, why would you cut the ROM on your HSPUs?
  3. Paul K Reply
    Dave - Simply because it's one of the ways I've been taught is a viable scaling option. I don't like resting feet or knees on a box/platform. I find it's too tempting to go more horizontal than vertical and therefore I don't get as much out of it. I infer you're recommending just do as many strict reps to the floor as I can, and then negatives to the floor after that?
    • Dave Reply
      I'm not a fan of restricting ROM. If you wanted to squat 300lbs for reps would you put it on your back and just go down half way til you could eventually go the full ROM? Right, that won't work either. Negatives are awesome. As are "kick-ups", which is what I like to use.
  4. Paul K Reply
    I see your point. Thanks. I'll keep it mind for next time. It's an interesting point though. Each method of scaling has it's own advantages and disadvantages. A band harness may provide too much assistance, if you chose a band that's too heavy. Plus getting rigged up is a challenge. A platform gives full range of motion, but in my opinion is too easy to cheat. The abmats under the head feel "safer" but as you pointed out compromise range of motion. Always a trade off.
  5. BrianS Reply
    I've also been doing abmat HSPUs. Like Paul I find it hard to keep good form using a box. I stopped doing negatives because of the time it takes to reset between each rep. I hadn't thought about the fact that I'm restricting ROM. Maybe I'll give negatives another try.

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