Workout of the Day
STRENGTH
Push Jerk
5 sets x 3 reps @ 70%-75% or RPE 6-7
Notes
If you have a recent or well-established 1 rep max push jerk, use ~70-75% of that for your work sets. If not, work at about RPE 6-7 for how you feel today. We’re aiming for crisp reps: powerful leg drive, clear timing, accurate footwork, and no press-outs!
We worked a lot on the jerk rack position, dip, and leg drive in the past two weeks. Do your best to incorporate what you practiced into this more dynamic movement.
If you struggle with wrist pain or other discomfort on these lifts, make sure you’re properly re-racking the bar from overhead and getting back to your best possible position each time with the shoulders and trunk supporting the bar, not your hands and arms.
ASSISTANCE
4 Rounds, for Max Load
5 Hang Power Cleans
5 Push Press
10 Alternating Reverse Lunges, 5ea
15-20 sec Barbell Overhead Hold
Rest as needed between rounds.
Notes
Complete the four movements as one unbroken set. Find the heaviest load you can use with consistent mechanics. Though labeled as assistance work, this will certainly get the heartrate up a bit!
For the lunges, a front rack or back rack hold may be used.
After the lunges, any method of getting the barbell back overhead is allowed (push press, push jerk, split jerk). Hold with straight arms and strong midline stabilization for 15-20 seconds.
CrossFit Group Class Programming Template (WK3/8)
Hiking in Acadia National Park at 73 years young! 10 miles and 1,000 feet of elevation gain. CFSBK classes and coaches have kept me strong, agile and moving well which made this epic trip with my daughter (fellow CFSBKer Emily) possible. -Trisha B
How to Re-Rack Jerks
Today’s workout requires you to rerack 3 the bat from overhead back to your shoulders three times. Being able to confidently and comfortably re-rack a bar can make all the difference in the world when doing multiple shoulder to overheads. Check out the tips from coach Whit below as well as the 1:00 video from Catalyst Athletics to help you understand this important skill.
1. Reduce the bar height by bending your arms, knees, or both.
2. Bring shoulders up to meet the bar by standing tall on your toes.
3. Guide bar down with your arms to the rack, and absorb the weight by bending your knees.
4. Get your head back and set your rack position—don’t try to catch the bar in your arms.
5. Always keep your trunk vertical and braced forcefully.
Practice this with every rep, even when the weight is too light to actually require it—this is how you build the skill and confidence to handle the big weights.
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