CrossFit Armati – CrossFit

Today’s two part workout focuses on the Push Press, specifically tempo during the lift.  We want to find a weight in the strength portion that we can move in each set with a good tempo or rhythm.  20×1 refers to the tempo that we will use today.  This means that we will control the weight down to our shoulders for 2 seconds, then explode out of the bottom as soon as the weight hits our shoulders, holding for 1 second at the top.  We will carry this into the metcon.  You will be looking for a sustainable pace on the run that will allow you to come in a immediately knock off sets of the push press.  The pace on the 800 meter run should be no more than 5 minutes and the Push presses should take no more than 2:30.  We will be time capping the workout at 25 minutes today.

Strength

Push Press (5×5 (20×1))

Metcon

Metcon (Time)

FOR TIME

800m Run

25 Push Press (135/95)|(95/65)

800m Run

20 Push Press (155/105)|(135/95)

800m Run

15 Push Press (185/125)|(135/95)