Push-Up

You most likely did a push-up at some stage in your life before beginning CrossFit, but you may not have done the full spectrum of motion pushups we use in CrossFit. Your arms should be absolutely straight at the top, and your chest should be in touch with the ground at the bottom.

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AMRAP in 5 minutes

10 Deadlifts (135/95 lb)
10 Hand Release Push-Ups

10 Rounds for Time

Push-Ups (3-6-9-12-15-18-21-24-27-30 reps)
Pull-Ups (1-2-3-4-5-6-7-8-9-10 reps)
Dips (2-4-6-8-10-12-14-16-18-20 reps)
Chin-Ups (10-9-8-7-6-5-4-3-2-1 reps)
Pistols (5-5-5-5-5-5-5-5-5-5 reps)

For Time

20 Muscle-Ups
25 Lowers from Inverted Hang on the Rings
30 Ring Handstand Push-Ups
35 Ring Rows
40 Ring Push-Ups

6 Rounds for Time

25 Pull-Ups
50 ft Front-Rack Lunges (75/55 lb)
25 Push-Ups
50 ft Front-Rack Lunges (75/55 lb)

Wear a Weight Vest (20/14 lb)

2 Rounds for Time

44 Push Presses (65/45 lb)
22 Wall Ball Shots (20/14 lb)
11 Pull-Ups
11 Hand-Release Push-Ups

For Time

1 mile Row
100 Push-Ups
1 mile Run
100 Thrusters (45/35 lb)
1 mile Row

AMRAP in 20 minutes

20 calorie Assault Air Bike
15 Wall Ball Shots (20/14 lb)
10 Sumo Deadlift High Pulls (95/65 lb)
5 Push-Ups

5 Rounds for Time

5 Deadlifts (185/135 lb)
5 Power Cleans (185/135 lb)
5 Bar-Over Burpees/ Bent-Over Rows (185/135 lb)
5 Babell Push-Ups
5 Bar-Over Burpees
25 calorie Assault Air Bike

EMOM in 30 minutes

5 Pull-Ups
10 Push-Ups
15 Air Squats

AMRAP in 20 minutes

50-40-30-20-10 reps of:
Push-Ups
Kettlebell Swings (53/36 lb)

Then in the remaining time, AMRAP of:
Air Squats