Crossfit Garage – CrossFit
Metcon
Pushed Around (4 Rounds for reps)
Rx
Every 3:00 x 4 Rounds
15/12 Calorie Row
10 Barbell Facing Burpees
Max Push Press (95/65)
No rest between rounds
Rx+
15/12 Calorie Row
10 Barbell Facing Burpees
Max Push Press (115/80)
No rest between rounds
Bright Spot
Push Press
Push Press
Why?
The push press is a versatile movement that can develop great amounts of muscle mass, strength, power, and overall athletic performance for nearly every athlete.
Intended Response
This time priority workout should push athletes to finish the first two movements each round in order to get to the push press to begin logging reps towards their score.
Four 3-minute rounds cue athletes to pace each round (moderate pace) in order to preserve energy for all four rounds and not expend it all on the first.
With no built-in rest, this quick 12-minute workout should be approached with fast transitions and quality, sound mechanics, especially on the push press.