Workout Description
Why This Workout Is Easy
At just 45# (an empty barbell), the push press load is minimal for the average CrossFitter — this is barely warm-up weight. The penalty structure (10 reverse curls on each break) actually builds in shoulder recovery while substituting a low-intensity accessory movement. No time pressure is specified, and reverse curls pose no meaningful fatigue. The limiting factor is only shoulder endurance at a very light load, making this accessible and low-stress overall.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): The penalty structure heavily rewards staying unbroken, demanding sustained shoulder, tricep, and hip drive endurance. Reverse curl penalties accumulate grip and bicep fatigue, compounding total muscular output.
- Flexibility (4/10): Front rack position demands wrist, elbow, and thoracic mobility. The overhead lockout requires shoulder flexibility. More mobility demand than basic movements but not extreme range required.
- Power (4/10): Push press is inherently an explosive hip-to-overhead movement, but the very light load reduces true power expression. Technique and rhythm dominate over maximal explosive output.
- Endurance (3/10): Continuous overhead pressing creates some cardiovascular demand, but the upper-body-isolated nature and light load limit true aerobic challenge. Not a primary cardiovascular stimulus.
- Strength (2/10): At 45#, the load is far below any maximal strength threshold. This is a muscular endurance stimulus rather than a force production challenge for most athletes.
- Speed (2/10): The break-penalty structure discourages rushing. Optimal strategy is controlled, sustainable pacing to avoid breaks rather than fast cycling, making speed a low priority.
Movements
- Push Press
- Barbell Reverse Curl
Modality Profile
Both movements — Push Press and Barbell Reverse Curl — involve an external barbell load, classifying them as Weightlifting. With 2 out of 2 movements in the W modality, the result is 100% Weightlifting.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 3/10 | Continuous overhead pressing creates some cardiovascular demand, but the upper-body-isolated nature and light load limit true aerobic challenge. Not a primary cardiovascular stimulus. |
| Stamina | 8/10 | The penalty structure heavily rewards staying unbroken, demanding sustained shoulder, tricep, and hip drive endurance. Reverse curl penalties accumulate grip and bicep fatigue, compounding total muscular output. |
| Strength | 2/10 | At 45#, the load is far below any maximal strength threshold. This is a muscular endurance stimulus rather than a force production challenge for most athletes. |
| Flexibility | 4/10 | Front rack position demands wrist, elbow, and thoracic mobility. The overhead lockout requires shoulder flexibility. More mobility demand than basic movements but not extreme range required. |
| Power | 4/10 | Push press is inherently an explosive hip-to-overhead movement, but the very light load reduces true power expression. Technique and rhythm dominate over maximal explosive output. |
| Speed | 2/10 | The break-penalty structure discourages rushing. Optimal strategy is controlled, sustainable pacing to avoid breaks rather than fast cycling, making speed a low priority. |
Front rack push press 45#Every break, 10 reverse curl