Pushing The Earth Down

Iron Grip CrossFit – CrossFit

The pushup is one of the most commonly practiced movements in the fitness realm. It’s also one of very few movements that have never been stigmatized as being dangerous or too technical to teach. In fact, it’s rare to find any coach that actually “teaches,” people how to do a pushup. Perhaps this is why we see so much variation in standards for what constitutes a good honest pushup.
In CrossFit the pushup standards are simple, but not necessarily easy.


A: Warm-up (No Measure)

3 Rounds

5 Pullups

7 Ring dips

10 Situps

10 Wallballs

10 KB swings

20 Jumping jacks

B: Warm-up (No Measure)

Partner Stretch:

Seated overhead reach

Seated straddle

Shoulder internal rotation


(Re)introducing the

Glute Ham Developer


Metcon (AMRAP – Reps)

10 Rounds each –

Alternating Tabata Intervals of:

Deadlifts @ 205/145

Rx+ = 225/155

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