Wednesday 28 July WOD

Press Workshop at the MacDill AFB Base Gym

Today we will be working on the three presses: Press, Push Press, and Push Jerk. Be at the gym NLT 1110 for a full tutorial and walkthrough of the three movements. The press, push press, and push jerk are 3 different ways to put the barbell into the overhead position when performing olympic style barbell lifts. They are very useful exercises, utilizing complete stability of the mid-line and upper body.

Here is some basic information on olympic lifts: Olympic Weightlifting Resource

The Basic Press

The Push Press

The Split Jerk, a variation of the push jerk

For those that can’t make it to the press workshop, complete the following:

10 rounds for time:

5 Kettlebell swings @ 53/35lb                                                                                                   10 Pushups                                                                                                                                         15 Box Jumps @ 18

Scaling:

5 rounds for time:

5 Kettlebell swings @ 26/18lb                                                                                                   10 Pushups (on knees if necessary)                                                                                         15 Box Jumps @ 12″

Post your time in the comments section!

Everyone put in some very hard work yesterday! If you haven’t been doing so already, start keeping a log of the wods you have done and their times.

CrossFit CENTCOM at Da Vince Gym, 27 July 2010

Whiteboard 27 July 2010

See more shots from yesterday on the picture page

CrossFit HQ WOD:

Run 5k

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6 Responses to Wednesday 28 July WOD

  1. Larry says:

    Andy-I need a substitute for box jumps if I don’t make it to the gym with you guys because of foot injury.

  2. Andy says:

    We wound up doing a different wod today:
    5 Rounds
    7 Deadlifts
    7 Pullups
    7 Wallball shots

    did it in 12:24 @ 285lb DL, 20lb WB

  3. Marc says:

    That one looked kind of hard.

    • Andy says:

      pullups and wallballs went by in something like 30 seconds, the other 9 minutes or so was spent trying to pick up that damn bar lol

  4. romeblack says:

    I wound up doing the original one. I didn’t see the change. Any, 16m12s. Have a good weekend! Going hiking Sunday….

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