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STRENGTH

Push Jerk Complex

1 Pausing Push Jerk

1 Push Jerk

* We’ll build to a moderate 2-rep complex out of the rack

* The pause in the first rep is for 2 seconds in the dip and 2 seconds in the catch

* These pauses allows us to focus on maintaining a vertical dip and balanced catch

* Moderate means we’ll only aim to climb a little higher than workout weight in order to prioritize technique over load

“Treasure Chest” (Time)

“Treasure Chest”

3 Rounds:

25 Toes to Bar

20 Push Jerks

15/12 Calorie Assault Bike

20 min Time Cap

Sub:

20/14 Calorie Row, 300m Run

RX+-135/95

RX -115/75#

50-59 -75/55#, Hanging Knee Raises

60+-55/45, Sit ups

Basics-15 Situps, 20 Push Jerk, 10 Cal
DESCRIPTION

* Today’s conditioning piece balances out gymnastics, weightlifting, and mono-structural movements

* Your score is the total time it takes to complete the workout

* The intended time range for this workout is between 9-18 minutes (cap workout at 20 minutes)

* Before the conditioning piece, we’ll spend some time working strength and positioning in the Push Jerk

* We’ll build to a moderate 2-rep complex out of the rack

* The pause in the first rep is for 2 seconds in the dip and 2 seconds in the catch

* These pauses allows us to focus on maintaining a vertical dip and balanced catch

* Moderate means we’ll only aim to climb a little higher than workout weight in order to prioritize technique over load

PUSH JERKS

* The barbell will come from the floor for this movement, not out of a rack

* All reps should be push jerked (received with bent knees) instead of push pressed

* Choose a moderate load that you are capable of cycling for 20+ reps unbroken when fresh

* Within the workout, this should be a station you can clear in 2-3 sets

TOES TO BAR

* If you have 20+ toes to bar unbroken when fresh, complete this station as written

* If you’re not there quite yet, consider reducing reps or doing Hanging knee raises, lying T2B or sit ups