CrossFit Now – CrossFit
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