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.