The push press is a fantastic exercise for learning the proper transfer of force through core to extremity. Core to extremity is a principal of functional movements in CrossFit. It means that functional movements start with stabilization at the core and radiate outwards. In the push press, force is transferred from the legs, through a stable core, into the upper body to finish the overhead lift. Practice and mastery in the basic principle can have massive effects on your performance as an athlete.

3 rounds, for quality:
30-seconds skipping
10 alternating push-up toe touches
10 weighted deadbugs

Push press 5-5-5-5-5-5
*In six sets, build to one or two heavy sets of 5 reps for the day

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12-minutes at continuous effort:
10 reps per side, single-arm dumbbell row
15 KB Swings
20 alternating weighted box step-ups

Posted by Adam Janke

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