Monday

220606

Workout of the Day

69

50-40-30-20-10 reps for time of:

Push-ups
Single-leg squats

Post time to comments.


Scaling:
Read “The Lowly Push-Up Revisited,” and determine if you should modify the movement or reduce the reps.

Intermediate Option:
40-30-20-10 reps for time of:
Push-ups
Single-leg squats

Beginner Option:
20-15-10 reps for time of:
Slow eccentric push-ups
Squats

A Fresh Take on the Lowly Push-up

13

Go deep into the beautiful movement that is the push-up and learn a myriad of push-up variations and scaling options that can be used to drive adaptation and development in this often under-developed and overlooked movement. If you’ve reached a perceived “dead end” with an athlete and their push-up development, this article is for you. As a team of CrossFit coaches, let’s push the envelope on how we coach the push-up and the various options we offer for development.

Read MoreA Fresh Take on the Lowly Push-up

Comments on 220606

83 Comments

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Sebastian Wieczorek
November 13th, 2022 at 5:05 am
Commented on: 220606

30-20-10-20-30

push ups

ring supported pistols alternating

10:20

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Clint Michael
October 19th, 2022 at 2:35 am
Commented on: 220606

Used the leg behind other leg sub.

16:18

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Anatolii Sapielnikov
September 3rd, 2022 at 12:46 am
Commented on: A Fresh Take on the Lowly Push-up

Ring push-ups might be a good option as well. when you hold gymnastics rings in hands and push-up from the floor, not rings hanging on straps from the bar.

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Leonel Manzilla
August 13th, 2022 at 12:43 am
Commented on: 220606

20:16 as strict as possible not alternated,

Rx male 24y175cm84kg

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Blas Raventos
August 11th, 2022 at 8:56 am
Commented on: 220606

21:44


Entrenamiento en la agronomía.

Usé un desnivel en el pasto para tener el talon un poco elevado y generar un movimiento un poquito más cómodo. Admiro las personas con super movilidad que hacen ver las pistols descalzos sin elevación como algo fácil. Las pistols son un movimiento desafiante que me gustaría hacer sin elevación. En estas cantidades (150 rep) calculé que iba a terminar levantando el talón del piso al llegar al fondo en demasiadas reps. Muy conforme con el rango de movimiento en cada rep, y el peso bien distribuido en el pie empujando con el talon para subir. Voy a incluir practica de pistols en algunos cool down para empezar a hacerlas con 0 elevacion. Las flexiones fueron lo que más me detuvo. Buen entrenamiento. Gracias!


H/38/174cm/76kg

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Shawn Hakimi
July 18th, 2022 at 2:06 pm
Commented on: 220606

37:45 Rx'd


Did everything in sets of 3 reps, tried to make reps as good as possible and avoid garbage reps.

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Jeff Chalfant
June 27th, 2022 at 8:36 pm
Commented on: 220606

21:33 accidentally did SLS first. Large sets today on both but not to failure. Nearer to failure on pushups. Cardio and balance/muscle fatigue slowed me down equally on pistols. At the beach with a camp chair butt target (to parallel, but just barely)


Warmup was 50 walking lunges and 4 pistols. No food before wod


185#43%176cm

(edited)
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Braxton Glass
June 27th, 2022 at 2:48 pm
Commented on: 220606

58 yo m 5’5” 153lbs


50-40-30-20-10 reps for time of:

Paralett Push-ups

Air squats


16:45

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Mike Scott
June 24th, 2022 at 1:35 am
Commented on: 220606

15:25 - scaled to 40/30/20/10 of push-ups and box step-ups to 20”

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Tony Martin
June 21st, 2022 at 1:04 am
Commented on: 220606

M/52/76"/272#


Beginner option: T=5:45


Finished with 20:00 of yoga

(edited)
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Manchild Manchild
June 20th, 2022 at 7:00 pm
Commented on: 220606

subbed normal squats


16:52

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Maressa Souza
June 16th, 2022 at 7:51 pm
Commented on: 220606

50-40-30-20-10 reps for time

knee push up

squats


~20’

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Jeffrey Howard
June 15th, 2022 at 7:02 pm
Commented on: A Fresh Take on the Lowly Push-up

I like the depth push-ups.

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Jeffrey Howard
June 15th, 2022 at 3:59 pm
Commented on: 220606

M/26/5'8"/170lb

CrossFit AFK


19:20 - Rx (tried to hit a big set at the start of each round for push-up and held on to small sets to finish up. Big sets at the start of each round were 32-15-12-8-6 followed by sets of 4-8 to get the rest of each round done. Pistols were steady on the first 3 rounds and then I went faster on the round of 20 and 10.)

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Luke Corazza
June 12th, 2022 at 5:04 pm
Commented on: 220606

44:00


Apparently pistols are a weakness.

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James Tucker
June 11th, 2022 at 9:38 pm
Commented on: 220606

Rx 6:59


Love these body weight workouts! This is my bread and butter type of WOD

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Steven Jackson
June 9th, 2022 at 2:45 am
Commented on: 220606

12:18 with alt pistol squats to bench

M32

First WOD in a hot minute

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John Clarke
June 8th, 2022 at 10:14 am
Commented on: 220606

9:10


Subbed lunge steps

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Marco Antonio Menéndez Villa
June 8th, 2022 at 8:18 am
Commented on: 220606

14:24 Rx

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Lincoln Kerger
June 7th, 2022 at 11:43 pm
Commented on: 220606

20 minutes of stretching and foam roller use. Back, knees, and a couple other areas were feeling pretty rough.

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Christopher Voght
June 7th, 2022 at 9:29 pm
Commented on: 220606

Intermediate Option:

40-30-20-10 reps for time of:

Push-ups

Single-leg squats


11:40

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Az Native
June 7th, 2022 at 5:24 pm
Commented on: 220606

34:09. Subbed step ups onto 24” box for pistols. Slow controlled reps.

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Thomas Aug
June 7th, 2022 at 4:38 pm
Commented on: 220606

Pistols to chair

24:30

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Jon Wilson
June 7th, 2022 at 3:16 pm
Commented on: 220606

Pistols to bench

18:25

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Damian Truchel
June 7th, 2022 at 2:56 pm
Commented on: 220606

12:58 RX

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Chris Meldrum
June 7th, 2022 at 1:05 pm
Commented on: 220606

Mike A. - nice work with the vest!

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Phillip Pound
June 7th, 2022 at 12:42 pm
Commented on: Workout Tips

17:29 - alternating single leg sit-to-stands to a 20” box subbed for pistols.

35M/242

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Brian Louchis
June 7th, 2022 at 4:57 am
Commented on: 220606

17:54

Single leg squats to bench

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Aaron Brumit
June 7th, 2022 at 3:14 am
Commented on: 220606

14:06 intermediate

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Derek Eason
June 7th, 2022 at 2:35 am
Commented on: 220606

Rx 10:10



Push-ups:

10-10-10-10-5/5

10-10-10-5/5

10-10-5/5

10-5/5

5/5


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Matt Jones
June 7th, 2022 at 2:17 am
Commented on: 220606

19:33 rx (that's a lot of pistols for an old man :))

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Kevin Miller
June 7th, 2022 at 2:13 am
Commented on: 220606

Scaled beginner to 30-20-10

8:47

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Jose Hernandez
June 7th, 2022 at 1:57 am
Commented on: Workout Tips

This is a great brief. Thank you sir

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James Gentile
June 7th, 2022 at 1:17 am
Commented on: 220606

scaled the pistols to heel elevated on 10lb plate. went as low as i felt comfortable doing, which was not as far on the left as it was on the right.


12:26

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Sam Pilot
June 6th, 2022 at 11:37 pm
Commented on: 220606

20:50

Rx except:

Knee push-ups, wall balance pistols

First WOD ever

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Sam Pilot
June 6th, 2022 at 11:36 pm
Commented on: 220606


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Sam Pilot
June 6th, 2022 at 11:36 pm
Commented on: 220606


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Sam Pilot
June 6th, 2022 at 11:32 pm
Commented on: Workout Tips

(edited)
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William Laerte
June 6th, 2022 at 10:09 pm
Commented on: 220606

age 39

18'03

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Patrick Doyle
June 6th, 2022 at 9:46 pm
Commented on: 220606

Used Olympic Rings lowered to 12 inches above floor

for Push Ups

Used box to allow to not pass parallel on Singles

otherwise as listed... went for a moderate pace

27:39....gonna feel it later !!

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Sam K
June 6th, 2022 at 9:31 pm
Commented on: 220606

After 1mi warmup run

Rx

11:01


M/30s/225lbs


Son(14)

Intermediate (40 down)

14:36

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Troy Bruun
June 6th, 2022 at 9:24 pm
Commented on: 220606

11:22


50-40-30-20-10

Push-ups

Foot on Achilles Heel Sqts


GWU: Full Body Rot/600m Jog w/20lb Vest

2rds 20JJs/5 Pullups/ 20 Mtn Climbers


SPWU: SQT WU>Single Leg Prog.

Scap push-ups>pushups


COOLDOWN: echo bike & pec stretch

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Antonio Alves
June 6th, 2022 at 9:19 pm
Commented on: 220606

Modified

--

50-40-30-20-10 reps for time of:

Inclined push-ups (40 cm bench)

Curtsy squats, toes against opposite Achilles tendon, as prescribed in the excellent workout tips video (much appreciated)


Time: 30 minutes minus a few seconds.

--

Peace.

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Mike Andridge
June 6th, 2022 at 9:17 pm
Commented on: 220606

Chris M.

good call on the 45# plates for push ups--I did not do that.

Next time:)

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Mike Andridge
June 6th, 2022 at 9:14 pm
Commented on: 220606

w/20# vest

push ups

20" step ups

18:21

m/52/175

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Coastie Nick
June 6th, 2022 at 8:53 pm
Commented on: 220606

Rx’d 19:44

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Luis Oliveira
June 6th, 2022 at 7:58 pm
Commented on: 220606
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Chris Meldrum
June 6th, 2022 at 7:33 pm
Commented on: 220606

With 20# weight vest, 21:01.


Pistols were rough.  Took an extended warm-up, as even unweighted pistols are a challenging movement for me.  Did push-ups with hands on 45# plates, to ensure full ROM –the vest shorts you a couple inches on push-ups.  Started sets of 10 on the push-ups, but quickly had to pare that back to more like quick 5’s.  Just tried to plug through the pistols, resting after every 10 and resting in other places as well. 


#weightvestmonth


49m/5'10"/180

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Christopher Robertson
June 6th, 2022 at 7:32 pm
Commented on: 220606

50, 40, 30, 20, 10....lucky to finish. Very slow after mos off.

56, 5'11", 215

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E C
June 6th, 2022 at 7:16 pm
Commented on: 220606

25'55", alternated and assisted one leg squat.

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Reymond Kiddoo
June 6th, 2022 at 5:50 pm
Commented on: A Fresh Take on the Lowly Push-up

26:03 with pistols to a 5 gallon bucket

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Matthew Aukstikalnes
June 6th, 2022 at 5:39 pm
Commented on: 220606

18:50, reps as written. scaled as alternating one-legged squats to an 18" box.

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Jim Rix
June 6th, 2022 at 5:08 pm
Commented on: 220606

Brittany, welcome to CF! Look forward to seeing your posts!

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Jim Rix
June 6th, 2022 at 5:06 pm
Commented on: 220606

Subbed walking lunges for pistols (which kill my knees):

11:15


59/5’8”/156

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Kobe Breazeale
June 6th, 2022 at 4:57 pm
Commented on: 220606

13:08

40-30-20-10 reps for time of:

Push-ups

Single-leg squats to 18” box

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Barbara Andersen
June 6th, 2022 at 4:33 pm
Commented on: Course Photos | May 30-June 5, 2022

Thank you so much to our instructors- Chuck Carswell, Jason Fernandez and Santiago Callejas- for making the L1 course at Forge Fitness in Birmingham such an awesome experience!

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Steve Day
June 6th, 2022 at 3:52 pm
Commented on: 220606

18:20


last 30 pistols were to a bench

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Alexandre Beaulieu
June 6th, 2022 at 2:49 pm
Commented on: 220606

14:42 Rx

M/35/192

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Stacey Thompkins
June 6th, 2022 at 2:39 pm
Commented on: 220606

M/47/6'2"/185#


Modified to 26# KB goblet Bulgarian splits squats the rest as rx'd

16:48

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Brittany Deeg
June 6th, 2022 at 2:32 pm
Commented on: 220606

33 y.o. female 1 week new


Beginner scaling with pushups on a 20" box

20-15-10


4:02

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Christian Simpson
June 6th, 2022 at 2:12 pm
Commented on: 220606

SC to single leg sq to fireplace...14:16

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Michael Arko
June 6th, 2022 at 1:56 pm
Commented on: 220606


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Michael Arko
June 6th, 2022 at 1:56 pm
Commented on: 220606

15:07

Squats were down to seated on 13" box

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Dave Roberts
June 6th, 2022 at 1:32 pm
Commented on: 220606

15:30

50-40-30-20-10

Scaled to Push-ups on 20" box and bulgarian split squats

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Trista Howell
June 6th, 2022 at 1:27 pm
Commented on: Course Photos | May 30-June 5, 2022

The BEST 2 days I've ever had!! Thanks to CrossFit Shades (Forge Fitness)in Birmingham for allowing us to use their awesome box!

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Jonathan Elmore
June 6th, 2022 at 12:47 pm
Commented on: 220606

11:34 sub curtsy squat

Redid same scale but barefoot

14:06

(edited)
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Charles Meyers
June 6th, 2022 at 12:27 pm
Commented on: 220606


40-30-20-10 reps for time of:

Push-ups

Single-leg squats to 18” box

10:41

(edited)
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Travis Schwartz
June 6th, 2022 at 11:13 am
Commented on: 220606

14:44

Bulgarian bois

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Harris Harr
June 6th, 2022 at 10:59 am
Commented on: 220606

13:11 as RXd

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Joshua Klickman
June 6th, 2022 at 10:20 am
Commented on: 220606

45 y/o M


Rx 9:05


Military standard Pushups

Lunges


Great way to get the blood pumping after a day of rest and last week's memorial day WODs

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Sam Meixell
June 6th, 2022 at 10:17 am
Commented on: 220606

13:09

40-30-20-10 reps for time of:

Push-ups

Assisted Single-leg squats

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Candice Theron
June 6th, 2022 at 10:15 am
Commented on: Course Photos | May 30-June 5, 2022

Thank you to the awesome participants on the L1 in Cape Town, South Africa!

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Chad Theron
June 6th, 2022 at 9:15 am
Commented on: Course Photos | May 30-June 5, 2022

Great weekend with awesome people in Cape Town, South Africa!

(edited)
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YooSik Kim
June 6th, 2022 at 8:43 am
Commented on: 220606
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Chris Combrinck
June 6th, 2022 at 4:58 am
Commented on: Course Photos | May 30-June 5, 2022

Shout out to Cape CrossFit and everyone who tended the Level 1 course it was amazing and awesome to work with and meet new and like minded People!!! Candice and Chad you guys are Legends and so is Cape CrossFit and every single attendee, thank you for an awesome weekend in Cape Town, South Africa !!

(edited)
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Ralph Keeley
June 6th, 2022 at 1:26 am
Commented on: 220606

15:54; pistols done to a medicine ball.


Deo gratias

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Chris Sinagoga
June 6th, 2022 at 12:55 am
Commented on: 220606

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Gymnastics strength. Squatting with unilateral loading and lots of range of motion, and pushing at midrange


SHORT MEDIUM LONG


LIGHT

x

MEDIUM


HEAVY


SCALING FOR LIMITING FACTORS

Flexibility - turn off the timer, grab on to something for pistols or use a box

Stamina - do max sets of push-ups and rest longer if needed; do half the reps on one side for pistol before moving to the other

Coordination - sub lunges for pistols, allow for snaking on push-ups to make sure shoulders move forward first


MY STUFF

35:38. Slow and for quality, pistols on box or holding on to a pole. Nothing like a WOD designed for 10 minutes to take 35. Great dose of humble.


GENERAL FEAR LEVEL: 4

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Dario Atehortua
May 25th, 2022 at 2:55 pm
Commented on: A Fresh Take on the Lowly Push-up

Fantastic article !!

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Yannick Grosz
May 25th, 2022 at 7:08 am
Commented on: A Fresh Take on the Lowly Push-up

Fantastic article !!

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Donald James
May 25th, 2022 at 6:21 am
Commented on: A Fresh Take on the Lowly Push-up

Thank you!

i will most assuredly be sharing this with my people.

this will be so handy it will keep the attention.

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Ryan Doherty
May 25th, 2022 at 5:12 am
Commented on: A Fresh Take on the Lowly Push-up

Great article! Thanks for all the detailed info, videos, and variations. Looking forward to your next fresh take.

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Neil Meyers
May 25th, 2022 at 1:49 am
Commented on: A Fresh Take on the Lowly Push-up

Good article. Push ups are great and all the variations are often overlooked.

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Richard Norris
May 24th, 2022 at 3:44 pm
Commented on: A Fresh Take on the Lowly Push-up

Now to programme a few surprises in the box :)

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