CrossFit South Philly. Fitness Without Limits.

Wednesday Dec 30th, 2009

2

Push Press and Split Jerk

We worked on two powerful movements today — the Push Press and the Split Jerk — both of which require speed and explosiveness. The first half of both movements relies on the explosion generated by the quick “dip-and-drive” to transfer a surge of power through your body, causing the bar to literally jump up and become weightless. In the Split Jerk, a rapid pull downward completes the movement. We don’t finish the Split Jerk by pushing the weight overhead; we finish it by pulling ourselves under the bar.

Just as the Push Press allows you to move a heavier load overhead than the strict press, the Split Jerk allows you to lift even more than the Push Press. Given that we were working singles on the jerk, your final effort should have been significantly higher than your final push press. If it wasn’t, ask yourself, “did I pull myself UNDER the bar fast enough?” Chris gets recognition for showing some major speed and explosiveness today after working hard on it for a long time.

Power WOD
Push Press
3 – 3 – 3

Split Jerk
1 – 1 – 1 – 1

Conditioning WOD
7 rounds for time of:

• 4 Ring Dips
• 7 Burpees

2 Comments Posted by Wil