Wednesday, June 13th 2018

Selena – fights and is limitless, may we all be like her


Push Press

WOD “Jack”

10 Push Press 115/75
10 KBS 53/35
10 Box Jump 24/20

WOD Brief

Our strength will focus on the push press – focusing on the dip drive and carrying the bar up to full lockout. As you build up in weight be mindful of the consistent pressing force upward. This will help us carry the technique into the heavier working weight.

Jack is designed to have weight that is possible unbroken. Nice high speed transitions and efficient movements are our goal. The push press will be taken from the floor, and we will complete 10 push presses from the shoulders. Kettlebell swings should be done American swing style. The box jumps will be easy but consider stepping down from each rep if you find your heart rate erratic. If you need to pace yourself – down speed the box jumps (as you will be unloaded).

Tips to improve your Kettlebell movements:

  • Grip: relaxed when swinging then tight overhead.
  • Breathing: add a third breath, a quick exhale when KB reaches OH position.
  • Deflection: As the KB begins “the drop” from OH position, deflect the upper
    body slightly backwards to counter balance the KB moving in front of you.

Performed correctly, the movement should feel effortless and like a form of active rest during a WOD.

Box Brief

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.

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