Wednesday, April 01, 2026
CrossFit
Original WOD
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Push press 3-2-2-1-1-1 reps
Compare to similar
230509
,
250120
, and
260323
.
Post your loads to comments.
Stimulus and Strategy:
Today's heavy day focuses on building strength overhead. Compare to your last heavy push press and use it to help gauge the loads you pick today. Build to a challenging single push press over the course of 6 sets, starting with a set of 3, then 2 sets of 2, and finally, 3 singles, building in load. Start at around 75% or more of your 1-rep max for the set of 3, and try for a PR on the second or third single, if youâre feeling good with sound mechanics.
Intermediate option:
Same as Rx'd.
Beginner option:
Push press
3-3-3-3-3-3
reps
Resources:
The Push Press
TBI-Adapted
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Warmup (8 min)
- 2 min easy row or bike
- 10 arm circles each direction
- 10 shoulder shrugs
- 10 inchworms (without push-up)
- 5 strict press with empty barbell or light dumbbells
- 5 push press with empty barbell or light dumbbells
- 5 front squats with empty barbell or light dumbbells
- Progressive loading: 3 push press at 50%, 3 at 60%, 2 at 65%
Workout — Modified Push Press Strength
Push Press
3-2-2-1-1-1 reps
Rest 2-3 min between sets
Build to a challenging but controlled single
Cap loads at 75% of true 1RM
Focus on speed and technique over maximum load
3-2-2-1-1-1 reps
Rest 2-3 min between sets
Build to a challenging but controlled single
Cap loads at 75% of true 1RM
Focus on speed and technique over maximum load
Movement Substitutions
| Original | Modified | Why |
|---|---|---|
| Push press 3-2-2-1-1-1 reps (building to max) | Push press 3-2-2-1-1-1 reps (capped at 75% 1RM) | Avoid maximal CNS stress and Valsalva response |
Rx Notes: Cap all loads at 75% of true 1RM. Start set of 3 around 65% 1RM. Final singles should feel challenging but controlled, not grinding. If you don't know your 1RM, use a load where the final single feels like RPE 7-8.
Coaching Notes: Focus on speed through the drive phase and smooth lockout. Maintain steady breathing pattern - avoid breath holding. If you feel any head pressure or symptoms, reduce load immediately.
Cooldown (5 min)
- 1 min diaphragmatic breathing (4 sec in, 6 sec out)
- 30 sec each arm overhead stretch against wall
- 30 sec doorway chest stretch each arm
- 1 min shoulder blade squeezes
- 30 sec neck rolls (gentle)
- 1 min child's pose or seated forward fold
Intensity Notes: Key modifications: Load capped at 75% 1RM to prevent maximal CNS stress and excessive intracranial pressure from heavy Valsalva. Emphasis on technique and speed over absolute load. Extended rest periods allow full recovery. Stop immediately if any head pressure, dizziness, or neurological symptoms arise.
Shoulder-Safe
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Warmup (8 min)
- 400-meter easy jog or row
- 10 arm circles forward/backward each direction
- 10 shoulder pass-throughs with PVC pipe
- 15 band pull-aparts
- 10 band chest pulls
- 10 band overhead pulls (light resistance)
- 8 landmine press (empty barbell)
- 6 landmine press (light weight)
Workout — Modified Push Press (Shoulder-Safe)
Landmine press 3-2-2-1-1-1 reps
Build to a challenging single landmine press over 6 sets.
Start at around 75% of your landmine press max for the set of 3.
Rest 2-3 minutes between sets.
Add weight each set, aiming for a PR on the final singles.
Build to a challenging single landmine press over 6 sets.
Start at around 75% of your landmine press max for the set of 3.
Rest 2-3 minutes between sets.
Add weight each set, aiming for a PR on the final singles.
Movement Substitutions
| Original | Modified | Why |
|---|---|---|
| Push press 3-2-2-1-1-1 reps | Landmine press 3-2-2-1-1-1 reps | Heavy overhead barbell pressing violates rotator cuff constraints |
Rx Notes: Use landmine setup with barbell in corner or landmine attachment. Load plates on the working end. This maintains the single-implement strength progression while protecting the shoulders with a more natural pressing angle.
Coaching Notes: Focus on explosive drive through the legs and core engagement. The angled pressing path is shoulder-friendly while still challenging overhead strength. Track your loads to compare with future landmine press sessions.
Cooldown (5 min)
- 30-second cross-body shoulder stretch each arm
- 30-second doorway chest stretch
- 10 gentle arm circles each direction
- 30-second child's pose with side reach (each side)
- 1-minute band pull-aparts (light resistance)
Intensity Notes: Changed barbell push press to landmine press to protect rotator cuffs while preserving the single-implement strength building stimulus. The angled pressing path reduces shoulder impingement risk while maintaining the explosive overhead strength component.
MEDICAL DISCLAIMER: These modifications are not medical advice.
The TBI version is designed for athletes 1+ years post-concussion who have been cleared for exercise.
The shoulder-safe version is designed around bilateral rotator cuff tears.
Stop immediately if you experience sharp headache, nausea, disorientation, or worsening symptoms.
Consult your healthcare provider before beginning any new exercise program.