Upper Body Push

After golf last night I was exhausted and got a huge headache which throbbed whenever I moved very much. I’m not used to nearly 6 hours out in the sun like that. Got to bed early for some sleeping recovery. In at 9am this morning.


  • 3/3 World’s Greatest Stretch
  • 400m Run
  • 200m Run Backwards
  • 200m Run
  • 1 x 10 MB Pass Ab Circuit w/ Partner


10 Rounds

  • 10 Thrusters (95#)
  • 10 Ring Push-ups

A couplet with both movements being upper body pushes. Reminds me of the 21-15-9 thruster and HR push-up WOD I did in a competition, which completely crushed the shoulders. Except this WOD was much tougher due to heavier weight, tougher push-ups, and more than 2x the reps. I didn’t realize it was a Hero WOD until a couple of hours later. Now it makes sense. 🙂

I did the first round unbroken and then switched to 5 thrusters at a time the rest of the way. I think I did the 2nd round of ring push-ups unbroken, then went 5-5 for the next 4 rounds. At that point I realized I was going straight up and down on my ring push-ups. I let myself come forward over the rings and was able to go 6-4 really easily until the last round when I went with as little rest as possible through everything and had to do smaller sets.

My time was 18:54, beating the 20 minute goal I set for myself. This was a good WOD for me to do since I need the work on upper body strength and thrusters. I got some nice skin burn on my triceps from the ring straps.

Ran home for a snack and a little rest. Back at noon for OLY.

Olympic Lifting

Might have been a good idea to skip the OLY work after that shoulder crushing WOD, but I need the technique work.

5 Sets

  • Hang Power Snatch
  • Full Snatch
  • 2m Rest

I used 75#, 95#, 105#, 115#, and 125#. Tried to really focus on meeting my hips with the bar. Could tell I was fatigued in the last set. In my full snatches I need to work on riding the bar down instead of crashing into the bottom of the squat.

4 x 2 Drop Snatches

Because of all the shoulder work I used 95# for every set. Concentrated on jumping out to good foot position, keeping the weight back, and riding the bar down.

5 x 3 Snatch Pulls

We went up to the shrug but didn’t break the elbows at the top. I went 95#, 105#, 115#, 125#, and 135#. Found out I haven’t been getting the ankle extension and coming up on my toes. I kind of jump and float. So worked on getting to extension with the ankles as well as in the hips here. Still need to stay over the bar longer too. I could see snatch pulls over and over again really helping with the major problems in my technique.

In the end, I’m glad I was there because I learned a few new things that can help me out. Need to keep working at it.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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