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Press Progression & Push/Pull WOD

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“Learning the progression of lifts that moves from the shoulder press, to the push press, to the push jerk has long been a staple of the CrossFit regimen. This progression offers the opportunity to acquire some essential motor recruitment patterns found in sport and life (functionality) while greatly improving strength in the “power zone” and upper body. In terms of power zone and functional recruitment patterns, the push press and push jerk have no peer among the other presses like the “king” of upper body lifts, the bench press.”–from CrossFit Journal Jan. 2003

Getting the press progression down solid is essential to getting the rest of your overhead lifts accomplished safely and effectively. “Overhead lifts are perhaps the most difficult lifting movements due to the range of motion demand from the entire body, not just the shoulder joint, along with the necessary ability to stabilize that load.” ¹ Once you master this progression you are set up to let fly  your Clean and Jerk, Overhead Squat, Power Snatch, Snatch Balance, and finally the Full Snatch.


Wednesday’s WOD

Press Progression Complex

Find Heavy Set of 3 Reps (1 rep = 1 Press + 1 Push Press + 1 Push Jerk)

WOD: 12 Minute AMRAP

7 Chest-to-Bar Pull-ups
7 Push-Press (95/65)
5 CTB Pull-ups
5 Push Press
3 CTB Pull-ups
3 Push Press

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