Call Us: (713) 898-3688‬ | Email Us | Member Login

190320

19
Mar

190320

CrossFit Rectify – CrossFit

Warm-up

50 Ft bear crawl

50 Ft walking lunge

50 Ft crab crawl

With empty barbell or pipe:

10 strict press

10 push press

10 push jerks

10 split jerks

Jerks-Push or Split (6×1)

15 minutes:

Work to a 1RM jerk for the day

From the rack!

Work on technique and form please.

*Any press in the bar when overhead is NOT a jerk.
Stance: feet are just outside hip width or slightly wider.

Grip: thumb width outside the shoulders or slightly wider if mobility is an issue. Full grip on the bar with elbows up.

Dip: Initiate the dip by hinging the hips back as if you are going to jump onto a box or perform a jumping air squat. Knees do not pass the toe line. Do not pause in the dip, but explode out of the dip with your hip drive! Keep your head neutral and chest up during the dip.

Drive: the bar path remains in line with the midline of your body.

Drop: Torso upright. Bar is in line with shoulders which are in line with your torso and the midline of your body. Head is through the window and remains neutral.

Catch:Catch the weight in a slightly wider stance than your take-off stance for a push jerk. Rib cage down to avoid hyperextension and instability through the midline.

Catch the weight in a stable split with your dominant foot forward for stabilization. Imagine a hula hoop around your stance, upon dropping under the weight during the split jerk, your toes touch opposite ends of the circle. Keep your rib cage down. Weight should be stabilized by lats and torso, not your shoulders.

Finish the lift by bringing feet back into your initial take off stance with weight stable overhead. Split-front foot steps back, and the back foot closes the gap.

Dip-drive-drop-catch-finish!

Metcon (Time)

Building DT: 5 Rounds for time

12 Deadlifts

9 Hang power cleans

6 Push jerks

RX-Gals-65,75,85,95,105

Guys-85, 105, 115, 135, 155

Scale accordingly!

20 Minute cut-off

Cool Down

Coach’s choice!

Leave a Reply