Iron Grip CrossFit – CrossFit
Using leverage at the hip joint is an essential part of athletic and powerful human movement. The push press involves a powerful extension of the hip to generate movement of the barbell. Done correctly, this movement can generate astounding amounts of force. Done incorrectly, without the full contribution of the hip joint, it will always be blunted in potential.
Muted hip
http://library.crossfit.com/free/pdf/05_03_Postural_Err.pdf
Push press
https://www.youtube.com/watch?time_continue=2&v=X6-DMh-t4nQ
https://www.youtube.com/watch?time_continue=36&v=tRPRB8pw_X8
Warm-up
Warm-up (No Measure)
2 Rounds – 3 Reps each:
Deadlift
Bent over row
Sumo deadlift high pull
Hang power clean
Thruster
Back squat
Shoulder to overhead
Snatch
Overhead squat
Floor press
Skill
L-Sit AMRAP (AMRAP – Reps)
10 Rounds
Every 30 seconds accumulate 10 second L-sit hold
On the last round accumulate max hold.
Weightlifting
Push Press (2-2-2-2-2-2-2-2-2-2)
Increase weight each set.
Attempt a new 2-rep max.