CF Games
5 sets for total working time:
15 unbroken push press – 95#/65#
10 burpees
25 unbroken box jumps – 20″/14″
Rest 2 min
“If an athlete breaks any movement or fractions the work at any point in the rep scheme, they have to start at 0 again”

Strength
Rest

WOD
50 Wall Balls
50 Push ups
50 Kettlebell Swings
50 Box Jump
50 Double Unders

CF Endurance
Here

Technique Lesson – The Press!
Hand Placement: Hands should be no wider than 1″ outside the shoulders. (Narrower than squat and bench press)
Bar Placement: Bar should rest on the anterior deltoids (front muscle of the shoulder). *Flexibility may be an issue. Rotate elbows forward and up so that the elbows are in front of the bar. Just enough to keep the forearms in front of the bar as you press.
Grip: Your grip should be with the bar resting on the heel of your hand not forward in the fingers.
Feet Placement: 10-12″ apart (at the heels)

Execution: !!! Bar path is completely vertical !!!
1) Big deep breath, hold it in. (belly breath not chest breath)
2) Lift the Chest, like you are pulling your sternum to your chin. Not vice-versa.
3) Pull your chin back move your face out of the way of the vertical bar path. This will also be accompanied by a slight backwards tilt of your torso.
4) Begin Pressing
5) As the bar passes your forehead you push your head and chest forward and under the bar until the bar is locked out overhead. The bar position should be directly above the back of your neck. Due to you pushing your head and chest forward not because you pulled the bar backwards.
6) With the bar locked out overhead you should be pressing your shoulders and traps upward as if you were trying to hold up the ceiling. At the same time you are squeezing your elbows in. This gives you a stable and active shoulder.

Faults: Allowing the chest to cave: Will result in allowing the upper back to round and push the bar forward. Also, having the bar “out in front”: To correct this focus on getting under the bar either by pushing your chest and shoulders forward (as the bar passes your forehead) or by pulling your hips back SLIGHTLY. All while remaining flatfooted.

Tips: The closer the press is to your face the more efficient the movement. (shortening of lever arms).

Thanks to The Project