The Press Trifecta

Iron Grip CrossFit – CrossFit

The ability to reach overhead, press overhead and pull from overhead is an essential human function. This requires strong and flexible shoulders.
The lifting shoulder – article
http://library.crossfit.com/free/pdf/37_05_lifting_shoulder.pdf
Pressing demo
https://www.youtube.com/watch?time_continue=3&v=_yGH98IpbuI
The Trifecta
http://library.crossfit.com/free/video/CFJ_SPPPPJ_History_ipod.mov
A word on shoulder impingement
https://www.youtube.com/watch?v=5cnyRkZTtoM

Warm-up

Warm-up (No Measure)

400 meter Bike (0.4 km)

Choose 250 meter Row

One 200 meter Run

50 Double unders

15 Wallballs

10 Parallette shoot throughs

5 Pullups

Skill

Active Shoulder

Pushing – Pushup

Pressing – Overhead press

Supporting – Ring dip

Hanging – Pullup bar

Pulling – Ring row

Weightlifting

Press Trifecta (15-12-12-9-9-9)

1 Shoulder Press

3 Push Press

5 Push Jerk
Perform 1 set of 3SP-5PP-7PJ

Perform 2 sets of 2-4-6

Perform 3 sets of 1-3-5

Increase weight each set.

Establish a max weight for the complex.

Metcon

Tabata Row (Calories)

8 Rounds

20 seconds work

10 seconds rest

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