The Press Complex and A Couplet
An excellent read from “Old School” CrossFit Journal dated 2003, The Press Complex: “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.”
More “Old School” wisdom in the couplet WOD to follow. Simple and elegant, yet as powerful as anything can be as a workout. CrossFit defined itself in the early years with it’s masterful couplets. They include the infamous “Fran”: pullups and thrusters, “Diane”: deadlifts and handstand pushups, “Elizabeth”: cleans and ring dips and “Annie”: double unders and situps. I like couplets, especially for newer crossfitters because they allow us to maintain mental focus on the technique of each of the two movements. There aren’t too many things to think about. Couplets are about mastering and dominating two movements and not resting. Fast and furious.
As we experience CrossFit couplets I want you to think about how they affect you. Which movement was the struggle? Why? Was it technique (did you forget to land with your hips high on the burpee) or strength (did you overreach on your thruster weight choice)? How do these simple little couplets help you to refine your personal goal setting for your training? Which movement did you coast through? Could you have taken a little time off your workout by not coasting? Take notes, think about where you can gain time and next time add a couple of reps!
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Wednesday’s WOD
Press Complex
1 Strict Press, 2 Push Press, 3 Push Jerk.
5×1
Men Start at 50% of 1RM C&J
Women Start at 45% of 1RM C&J.
Or add weight to what you did last week.
Level load across all sets.
AMRAP 12 mins.
10 Thrusters (95/65)
10 6″ target burbees
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