WOD: Mission Peak — Push Press & Pullups
Today’s Workout: “Mission Peak”
Format: Strength & For Time (Complete the work as fast as possible)
- Push Press 5-5-3-3-3-1-1-1-1 (Build to a heavy single)
- 80 Pullups
- Every break: 15 American Kettlebell Swings (24/16kg)
Score: Load (Push Press) and Time (Mission Peak)
What Makes This Workout Effective
Mission Peak has two distinct demands that compound on each other. The Push Press ladder builds to a heavy single — each rep teaches your nervous system to express more force with better timing. Then 80 pull-ups arrive with your shoulders already loaded. The KB swing penalty for every break keeps you honest: the moment you drop from the bar, you owe 15 swings before you can come back. For the busy professional, this workout builds the overhead strength that protects your shoulders in everything from lifting groceries to sitting at a desk all day.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Push Press 5-5-3-3-3-1-1-1-1 at working weight; kipping or strict pull-ups; 15 American KB Swings at 24/16kg each break |
| Intermediate | Push Press at 70–80% of 1RM; banded pull-ups or jumping pull-ups; reduce KB to 16/12kg |
| Beginner | DB push press at manageable load; ring rows instead of pull-ups; 12kg KB swings or reduce to 10 reps |
Every workout at CrossFit MYO is scaled to your ability. The goal is the stimulus, not the specific weight.
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Push press prep and technical review. |
| WOD | ~20 min | ”Mission Peak” — For Time |
| Cooldown | 10 min | Recovery and mobility. |
Total class time: approximately 60 minutes.
Movement Glossary
If you’re new to CrossFit, here’s what today’s key movements mean:
Push Press: A dynamic pressing movement that uses a powerful dip and drive from the legs to help propel the barbell overhead.
American Kettlebell Swings: A swing that travels from between the legs all the way overhead, demanding explosive hip power and core stability.
Frequently Asked Questions
I can’t perform pullups yet. Can I still do the workout?
Absolutely! Our coaches provide scalable options for every single movement to match your current fitness level safely. Ring rows, jumping pullups, or banded pullups are great alternatives.
How heavy should I go today on the Push Press?
Choose a load that allows you to maintain unbroken sets early on, but challenges you in the later rounds without breaking form.
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