CrossFit | 210830
Monday

210830

Workout of the Day

46

Push press 5-5-5-5-5 reps

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Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Workout Tips

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Comments on 210830

48 Comments

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Leonel Manzilla
September 16th, 2021 at 1:36 am
Commented on: 210830


(edited)
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Mario Cruz
September 13th, 2021 at 11:24 pm
Commented on: 210830

95/115/145/165/175Lbs (4 Reps)

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Charlie Pokorny
September 13th, 2021 at 8:07 pm
Commented on: 210830

145 - 165 - 175 - 185 - 195 - 200 (3+fail)

m/53/5'11"/200#

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Matthew Aukstikalnes
September 13th, 2021 at 11:42 am
Commented on: 210830

using DB's 30s-35s-40s-45s-50s-55s-60s-65s

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Manchild Manchild
September 12th, 2021 at 4:33 pm
Commented on: 210830

dumbbells, E4.5MOM


80, 90, 100, 110, 120


(120 was tough)

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Morgan Greene
September 9th, 2021 at 6:37 pm
Commented on: 210830

175-185-185-185-185x4

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Ralph Keeley
September 9th, 2021 at 4:57 am
Commented on: 210830

M/35/6'/175#


155/170/185/195/185


Deo gratias

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Leonel Manzilla
September 8th, 2021 at 3:16 am
Commented on: 210830

155/ 175/185/195/205 failed the fifth rep of the 215


Daaaamnnnn


MaleRX 23y 175cm 82kg (181lb)

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Jeffrey Howard
September 6th, 2021 at 12:14 am
Commented on: 210830

M/25/5'8"/155lb

CrossFit AFK


135lb-140lb-145lb-150lb-155lb


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Chin-Sheng Chou
September 3rd, 2021 at 11:49 pm
Commented on: 210830

135/145/155/165/175/185

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Troy Bruun
September 1st, 2021 at 10:57 pm
Commented on: 210830

Completed on 8/30


Push Press

5x5

135lbs

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Coastie Nick
September 1st, 2021 at 5:38 pm
Commented on: 210830

95-105-135-145-155-165

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James Gentile
September 1st, 2021 at 12:23 am
Commented on: 210830

completed 8/31 a.m. all lifts from the ground.


135 - 145 - 155 - 160 - 165


pretty happy with those numbers!

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Damien Leroux
August 31st, 2021 at 10:11 pm
Commented on: 210830

kg : 76v/78.5v/80v/81v/84x (4/5)


https://youtu.be/4Amb63Vm5Ro

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Christian Simpson
August 31st, 2021 at 9:55 pm
Commented on: 210830

Rx, 115#/125/130/135/145

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Albert Kombe
August 31st, 2021 at 8:37 pm
Commented on: 210830

95-105-115-125-135lbs

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Az Native
August 31st, 2021 at 6:06 pm
Commented on: 210830

135,155(shaky),155(3),145,145.

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Nate Gordon
August 31st, 2021 at 2:41 pm
Commented on: 210830

135-135-140-145-150

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Sam Meixell
August 31st, 2021 at 12:04 pm
Commented on: 210830

95-105-115-125-135

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QiHui Xing
August 31st, 2021 at 11:02 am
Commented on: 210830
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Talon Sprouse
August 31st, 2021 at 3:29 am
Commented on: 210830

115, 115, 135, 155, 165 x 5


185x1

205x1

215x1

225=FAIL

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Michael Witous
August 31st, 2021 at 12:40 am
Commented on: 210830

M/60/185

75,95,115,125,125

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Nathan Goisnard
August 31st, 2021 at 12:21 am
Commented on: 210830

165#

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Richard Ramirez
August 30th, 2021 at 10:26 pm
Commented on: 210830

~ 95 | 105 | 115 | 125 | 135 ~

Good solid weight to finish @. Thx for the strength workout!

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Sam K
August 30th, 2021 at 9:51 pm
Commented on: 210830

Push press 5x5, steel plates from the ground

135lbs

185lbs

195lbs

205lbs

225lbs


M/30s/225lbs

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Clay Jones
August 30th, 2021 at 9:43 pm
Commented on: Fixing the Push Press With Doug Zakaras

135-135-115-115-115

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Joe Conradi
August 30th, 2021 at 8:54 pm
Commented on: 210830

5 sets of 6 with 2x70#DBs PP.

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Antonio Alves
August 30th, 2021 at 8:18 pm
Commented on: 210830

Only 2x 12,5 kg DB available, so I did:

--

5 AMRAP sets of DB push presses

SCORE: 18 / 15 / 15 / 15 / 15

--

Did 2 more rounds to hit 100 reps, and called it.

Shoulders still recovering from recent beatings

10 + 10 km bike ride to & from office in the morning

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Mike Andridge
August 30th, 2021 at 7:41 pm
Commented on: 210830

made up

kbs/run/kbs wod results there

then

Sh. press

5x5 @ 115#

m/51/175

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Nicole Deaver
August 30th, 2021 at 7:20 pm
Commented on: 210830

55-65-75-85-90

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Liz Rekas
August 30th, 2021 at 5:42 pm
Commented on: 210830

65-65-70-70-75

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Michael Newton
August 30th, 2021 at 5:38 pm
Commented on: 210830

140-150-155-165-170 (switched to lifters at 155, made a difference)


cleaned bar from the ground, can’t drop it at the house

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Steve Day
August 30th, 2021 at 4:15 pm
Commented on: 210830

Did a dumbbell workout


45lb DBs - 3 strict press + 5 pp

50lb DBs - 2 strict press + 5 pp

50lb DBs - 1 strict press + 5 pp

50lb DBs - 1 strict press + 5 pp

50lb DBs - max rep pp - 11

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Jim Rix
August 30th, 2021 at 4:00 pm
Commented on: 210830

85-95-105-115-115#


Then alternating 5 rep back squats/10 rep single arm bent over rows

165-35-175-44-185-53-195-53-165-53#


58/5’8”/155

(edited)
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Jonathan Elmore
August 30th, 2021 at 2:21 pm
Commented on: 210830

75, 95, 105, 125, 145, 155x1

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Stacey Thompkins
August 30th, 2021 at 2:09 pm
Commented on: 210830

M/46/6'2"/180#


115/120/125/130/135#

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Michael Arko
August 30th, 2021 at 1:49 pm
Commented on: Fixing the Push Press With Doug Zakaras

95-105-110-115-120


emphasized technique over weight

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Jeffery Powell
August 30th, 2021 at 1:40 pm
Commented on: 210830

95, 100, 115, 120, 125

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Matthew Moran
August 30th, 2021 at 1:09 pm
Commented on: 210830

135-145-155-165-175

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Randy Crooker
August 30th, 2021 at 12:55 pm
Commented on: 210830

135-140-145-150-155lbs

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Kevin Marshall
August 30th, 2021 at 12:33 pm
Commented on: 210830

135-135-145-155-160

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Charles Meyers
August 30th, 2021 at 12:15 pm
Commented on: 210830

Push press 5-5-5-5-5 reps

90-120-130-145-150

(edited)
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Luke Rodina
August 30th, 2021 at 12:10 pm
Commented on: 210830

115, 120, 125, 130, 135

got a bit ugly towards the end

Then, 4.5 mi run with 3 x 1 km

39/M/165

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Steven Thunander
August 30th, 2021 at 4:24 am
Commented on: 210830

Globo scale: As Rxed. If you are using regular/iron plates use a rack. If you are at Planet Fitness or at a hotel gym with only dumbbells, build doing 5 dumbbell push presses per set like normal. If you max the available dumbbells do AMRAP sets.


Bodyweight/equipmentless sub 5-10 Handstand pushups per round. Scale as necessary but remember this is a strength day with higher pressing volume.

(edited)
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Chris Sinagoga
August 30th, 2021 at 4:10 am
Commented on: 210830

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Pushing a heavy weight with skill (core to extremity); high output followed by a rest


MAIN DECISION

Do I have the strength/rack position to make heavy sets of push press a good thing to do today?


TECHNIQUE SCALE

Same format, more reps each set


CONSISTENCY SCALE

Same as technique scale, make sure to rebound every rep


INTENSITY SCALE

Do a short set of burpees or sprint before each set


INJURY SCALE

Upper-body - intensity scale, except sub one-arm push press

Lower-body - sub bench press or strict press for push press, all practice some SLIPS


MY STUFF

Did max sets of kipping handstand push-ups without a mat between cleaning stuff. I know it sounds weird, but doing them on the cement actually makes it feel more like freestanding because I keep as much bodyweight on the hands as possible.


GENERAL FEAR LEVEL: 4

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Derek Eason
August 30th, 2021 at 3:39 am
Commented on: 210830

Hey Mainsite Commenters and Comment Readers,


Do any of you follow the CrossFit Affiliate Programming (CAP) “Compete” track?


The Compete Track has scheduled rest days on Thursday and Sunday but it follows Mainsite on the days that it aligns. Each day has a warm-up and cool down included, along with workout strategy and goal notes.


But for those of you looking for a little more, the addition pieces the Compete track provides are the best part. Each day contains one to two extra pieces, to work on conditioning, skills, and strength.


Today for example has some Bike Conditioning Intervals and a Midline piece after the Push Presses.


In my opinion this program is the Holy Grail, aligning with Classic CrossFit Mainsite values, while providing a bit more training for those who have the time and/or want to.


If any of you are members of Affiliates who use CAP or Affiliate Owners yourselves I highly suggest checking it out! If they follow CAP they will receive a PDF for the Compete track and have the ability to upload it to SugarWOD.


Also, CAP is amazing and if you love Mainsite I highly suggest joining a gym that follows CAP!

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Alex Ciasca
August 30th, 2021 at 9:16 pm

Derek,


Would love to know where we can follow that program. Sounds excellent. Love the idea of consistent off days for planning purposes, as well as programmed warm-ups and cooldowns. I currently follow the main site and Beyond the Whiteboard app.


Thanks Derek.

(edited)
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Derek Eason
August 31st, 2021 at 4:08 am

Hey Alex,


You must be an Affiliate Owner to have access to CAP. So in order to follow the “Compete” track you would have to be a member of a gym that follows CAP.


All Affiliate owners were given the opportunity to sign up for the CAP waitlist around a month ago. So a lot of gyms have gained access to it.

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