CrossFit | 210520
Thursday

210520

Workout of the Day

43

Push jerk 3-3-3-3-3 reps

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Scaling:
Newer athletes may benefit from practicing progressions to understand the timing of the movement. For more instruction, review “The Power of Progression, Part 1: Push Jerk.” Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Beginner Option:
10 minutes of push jerk progression practice.
Push press 3-3-3-1-1

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Comments on 210520

44 Comments

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Manchild Manchild
June 4th, 2021 at 4:52 pm
Commented on: 210520

E4.5MOM, dumbbells


120, 120, 130, 130, 130

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Jeffrey Howard
June 3rd, 2021 at 11:02 pm
Commented on: 210520

M/25/5'8"/155lb

CrossFit AFK


145lb-155lb-165lb-170lb-170lb

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Mario Cruz
May 29th, 2021 at 1:54 am
Commented on: 210520

115/145/175/195/203 lbs

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Nate Gordon
May 26th, 2021 at 8:36 pm
Commented on: 210520

155-175-185-195-205

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Dan Morris
May 26th, 2021 at 2:53 pm
Commented on: 210520

Bar in use so subbed 60lb DBs


42 / 6’0 / 195

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Damien Leroux
May 25th, 2021 at 8:36 am
Commented on: 210520

84/87.5/90/93.5/96.5/100kg


https://youtu.be/bA8EI5gXlAM

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Ralph Keeley
May 25th, 2021 at 2:45 am
Commented on: 210520

M/35/6'/175#


205/230/235(f1)/215/210

*230 is 5-lb. PR

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Leonel Manzilla
May 25th, 2021 at 12:10 am
Commented on: 210520

165 , 185, 205, 225, 205


From ground


Male 23y 175cm 82kg

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Derek Schierlmann
May 24th, 2021 at 9:41 pm
Commented on: 210520

M/50/5'9"/160

95-115-125-135-145-155-165F

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Estelle Osmak
May 24th, 2021 at 8:46 pm
Commented on: 210520

30/32.5/35/37.5/40

1RM-42.5kg


Steve rep max 65kg.

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Aaron Brumit
May 24th, 2021 at 5:18 pm
Commented on: 210520

125-135-145-155-000


I began having pain in my left shoulder so I had to stop at 155. I’d probably have to split jerk at 165+


190228 3 rep PR was also 155.

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Morgan Greene
May 23rd, 2021 at 6:03 pm
Commented on: 210520

175-185-195-195-200

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Kyungtaek Kang
May 23rd, 2021 at 6:56 am
Commented on: 210520

☆CFHIM 135-185-225-245(1)-225lbs

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Jack Ray
May 21st, 2021 at 11:16 pm
Commented on: 210520

As RX

205-205-205-205-205

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Coastie Nick
May 21st, 2021 at 6:28 pm
Commented on: 210520

115-135-145-155-165

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R Albers
May 21st, 2021 at 4:00 pm
Commented on: 210520

95/115/125/135/145f*

* dropped back to 135


Then 10×10 accessory work

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Liz Rekas
May 21st, 2021 at 3:58 pm
Commented on: 210520

15 min:

got up to 65# for 5 (post OP & pregnancy PR!)


also did the kbs/su workout modified:

8:42 @ 16kg

1/2 kbs reps

10 sit-ups ea round

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Myles Lance
May 21st, 2021 at 3:55 pm
Commented on: 210520

200-210-220-230-235

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Erik Dresner
May 21st, 2021 at 3:45 pm
Commented on: 210520

175-175-180-185-185


barbell from ground

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Avraham Kupetz
May 21st, 2021 at 2:58 pm
Commented on: 210520

Push jerk ladder with 25lb. Dumbbells , starting from 6 - 8 ... Until failure.

With 1 min rest between sets


6-8-10-12-14-16-18-20- 15


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Matthew Letarte
May 21st, 2021 at 7:59 am
Commented on: 210520

115/125/135/135/145

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Antonio Alves
May 20th, 2021 at 9:56 pm
Commented on: 210520

Modified: DB presses with 2x 12,5kg DB & SLIP practice:

--

AMRAP set of DB strict press | 13

4' scales practice

AMRAP set of DB strict press | 11

4' L-sit practice

AMRAP set of DB push press | 13

4' handstand hold practice

AMRAP set of DB push press | 11

4' plank practice

AMRAP set of DB push jerk | 11

4' L-sit practice

AMRAP set of DB push jerk | 12

--

Did 2 more sets of 15 DB push jerks WPD (while preparing dinner)

Re-hydrated with glass of red wine 🍷

5 km run in the early morning

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Steve Day
May 20th, 2021 at 9:53 pm
Commented on: 210520

SLIPS


Push jerk 5x3

145, 165, 185, 165, 145lbs

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Sam K
May 20th, 2021 at 9:53 pm
Commented on: 210520

Push Jerks from ground using steel plates


3x135lbs

3x165lbs

3x195lbs

3x215lbs

2x235lbs(gave it a few attempts but no go)


M/30s/225lbs

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Nicole Deaver
May 20th, 2021 at 9:33 pm
Commented on: 210520

65-75-85-90-95

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YooSik Kim
May 20th, 2021 at 9:08 pm
Commented on: 210520

Ellen

3 rounds for time of:

20 burpees

21 dumbbell snatches 22.5kg

12 dumbbell thrusters 22.5kg

-11:25


우리집에도 덤벨있다~

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kevin robinson
May 20th, 2021 at 8:25 pm
Commented on: 210520

Male, 49 y/o


155,165,175,180,185

RX


no Pr today

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Joe Conradi
May 20th, 2021 at 8:09 pm
Commented on: 210520

5 rounds of 4 with 2x70#DBs.

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Jim Rix
May 20th, 2021 at 7:46 pm
Commented on: 210520

Did yesterday's kb swing/sit-up workout. Results there.

Back is getting bettter...almost ready to rejoin main-site on schedule.

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Aaron Priebe
May 20th, 2021 at 7:46 pm
Commented on: 210520

45-65-75-95-115-95

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Charlie Pokorny
May 20th, 2021 at 7:45 pm
Commented on: 210520

185 - 195 - 205 - 215 - 225

m/53/5'11"/200#

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Jim Rix
May 20th, 2021 at 7:47 pm

Muy fuerte.

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Charlie Pokorny
May 21st, 2021 at 5:29 am

Gracias amigo!

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Christian Simpson
May 20th, 2021 at 7:29 pm
Commented on: 210520

135#/145/155/165/170(2)

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Gavin Young
May 20th, 2021 at 4:32 pm
Commented on: 210520

155/165/185/195/205 38 y/o

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Chris Sinagoga
May 20th, 2021 at 3:10 pm
Commented on: 210520

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

High output followed by rest/recovery, jumping with an emphasis on an upright torso on the land, pushing with loss of connection


MAIN DECISION

Do I have the mobility/technique to allow myself to go heavy on this movement?


TECHNIQUE SCALE

AMRAP in 20 minutes of:

Run 200 meters

20 push jerks


CONSISTENCY SCALE

As is, stick the landing for a while before coming out of each rep


INTENSITY SCALE

Do a short sprint or some burpees before each set to give a heavy breathing dose


INJURY SCALE

Whatever your injury is, find something you can do at full capacity and do a max effort format of it; don't try and mimic a push jerk as best you can


MY STUFF

I did a bunch of sets of 8 at 115; tried to focus on ankle mobility and sticking the landing position for a few seconds. It felt pretty good today.


GENERAL FEAR LEVEL: 3

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Charles Meyers
May 20th, 2021 at 2:03 pm
Commented on: 210520

Push jerk 3-3-3-3-3 reps

105-112.5-122.5-137.5-147.5-157.5

(edited)
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Michael Arko
May 20th, 2021 at 1:16 pm
Commented on: 210520

110-120-125-130-(135)

(135) was hybrid press / jerk. I didn't generate enough power from hips, thus didn't punch the bar. Just feeling a bit weak today.

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Lincoln Kerger
May 20th, 2021 at 11:27 am
Commented on: 210520

75-85-95-105-115-125-135# with sub-50sec 250m row in between lifts.


Short on time this morning and the wrists and right elbow were playing up, so kept it lighter and threw in a high intensity mono-structural exercise in between lifts to get and keep the HR up.

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QiHui Xing
May 20th, 2021 at 10:42 am
Commented on: 210520

:80-90-100-105-110kg.

https://youtu.be/6yo7IFgHFUE

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James Gentile
May 20th, 2021 at 10:08 am
Commented on: 210520

165 - 185 - 185×2 - 185 - 185


185 was a challenge, especially on that 3rd rep, but glad I went for it after feeling really good after set 1.

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Antoine Lenouvel
May 20th, 2021 at 8:08 am
Commented on: 210520

175 - 175 - 175 - 185 - 195lb

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Fabien Deneuville
May 20th, 2021 at 6:58 pm

Bravo Antoine :-)

Did it at home 128/137/150/160/167lbs, starting from ground

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Peter Shaw
October 23rd, 2019 at 1:05 pm
Commented on: The Power of Progression, Part 1: Push Jerk

These progressions are invaluable to the any Trainer. I remember as a novice Trainer first learning about the Level 1 progressions, the biggest aha moment was learning the purpose of each progression. Understanding the focus point of the progression will allow the Trainer to see & correct more effectively (and efficiently) as they teach. When you understand that the purpose of the second progression of the push jerk is to focus on the mechanics of the dip (upright torso, not too low, weight in heels), this allows you to narrow your focus on correcting these faults before adding another layer. When you realize this, you can also use the progression in reverse, to correct faults happening in the full movement.


This systematic approach of peeling back the onion (or adding to it) is crucial to the development of the novice Trainer but also an essential tool for the pro.


Know your progressions and why you use them.

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