March 27,2020

United Performance – CrossFit

Metcon (Time)

Warm-Up:

Pressing Warm-Up – https://www.youtube.com/watch?v=u4qzb2I8U7k

Part 1:

For time:

10-9-8-7-6-5-4-3-2-1

Hand Stand Push-ups or Pike Hanstand Push-Ups or Seated Overhead Press w/ Object

Tuck-Ups

Burpees to 6″ touch overhead

Part 2:

A. Overhead Pressing Variation: 8-12 tough reps x 3-5 sets; rest 1-2 min

** DB or KB

A. Seated on Floor Single arm DB Overhead Press: AMRAP/ per arm x 3-5 sets; rest 1-2 min

** Barbell

For time:

10-9-8-7-6-5-4-3-2-1

Hand Stand Push-ups or Pike Hanstand Push-Ups or Barbell Push Press

Toes To Bar

Burpees to 6″ touch overhead

Part 2:

A. Standing Overhead BB Press: 8-10 tough reps x 3-5 sets; rest 1-2 min

Notes:

Adjust upper body pressing variation as needed based on equipment/setup.

A. Find some form of overhead pressing variation with a loaded object. A heavy back pack or bands.