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.
Push Press (5×5 (20×1))
25 Push Press (135/95)|(95/65)
20 Push Press (155/105)|(135/95)
15 Push Press (185/125)|(135/95)