CrossFit Skills – The Pushing Edge (week 4)

Last week we took a look at “getting organizes,” “ finding the overhead position,” “the jerk rack position,” “strict press,” and “push press” technique.  Understanding these basic position and movements are important in the progression towards this week’s skills.   We are going to break down the power jerk (push-jerk) and the split jerk.

Remember form last week “The movement of the dip and drive occurs entirely at the knees – there is no hinging of the hips.” 

With both the power jerk and the split jerk we must learn to push down underneath the bar.  After using the lower body to accelerate the bar upwards, we must use the arms to push the body underneath the bar.

Getting under the bar (Tall Power Jerk)

1. 1. Un-rack the bar with in the jerk rack position (see week3)
2. 2. Step away from the rack and place the feet in the driving position (slightly wider than the hips) with the toes turned out 10-15deg.
3. 3. Press the bar halfway up to approximately the level of the forehead. Remember to pull your chin our of the way and press the elbows up and out to the sides. This is the starting position of drill.
4. 4. From this partial press you will quickly jump the feet out into the receiving stance (squat stance) landing flat footed, with the body down in a ¼ squat and the elbows locked in extension.
5. 5. Hold the receiving position shortly before standing.

Add the Power

The next step is to combine the dip and the drive of the push press to accelerate the bar upwards with the punch down against the bar of the tall power jerk.

1. 1. Un-rack the bar with in the jerk rack position (see week3)
2. 2. Step away from the rack and place the feet in the driving position (slightly wider than the hips) with the toes turned out 10-15deg.
3. 3. With the weight in the heel dip down with control by bending the knees and keeping the torso upright
4. 4. Drive against the floor aggressively, snapping the knees back and keeping the torso upright.
5. 5. As the bar leaves the shoulders you will quickly jump the feet out into the receiving stance while pushing down against the bar.
6. 6. Just like the push press the chin needs to be pulled in and the bar needs to travel up and back slightly to lock out overhead inline with the base of the neck.
7. 7. You should finish in a ¼ squat with the elbows fully extending as the feet reconnect with the floor.

Understand the Split personality of the Jerk

The split jerk is the final jerk variation to learn.  It allows a deeper receiving position with far less mobility requirements on the shoulders and additional stability in comparison to the power jerk.  The split stance position offers footwork, balance and hip and ankle stability to your training.  Which leg do you lead with?  Should you train both? What do you think?

How wide should the split stance be and does it matter?  A proper split stance will improve performance and safety in the jerk.

1. 1. Place your feet in a squat stance.
2. 2. Perform a forward lunge, keeping your feet squat width apart.  If your feet are inside squat width it will reduce lateral stability and therefore be harder to balance (like walking on a tightrope)
3. 3. The length and depth of the split should be adjusted until the front shine is vertical and the front thigh is approximately 20-40degrees relative to the floor
4. 4. The rear knee must be slightly bent and the rear heel elevated.
5. 5. Weight should be evenly balanced between front and back foot.
6. 6. The front foot should point straight forward with a slight inwards turn 5-10degrees
7. 7. The rear heel should be turned out somewhat to keep the foot aligned with the rear leg
8. 8. The spine should be neutral with the hips under the shoulders (tuck your ass). If you are over extended in this point, its highly likely that the weight is not evenly distributed between the front and back leg, most likely more weight on the front foot
9. 9. Once you understand the split position you can practice doing the dip and drive sequence with a stick or an imaginary bar.

Putting it all together (the split jerk)

You now have the tools need to perform the split jerk.  This movement can be very challenging as you are now moving in the vertical and horizontal planes of motion.

1. 1. The dip and drive of the split jerk is EXACTLY the same as the push press and the power jerk.  NOTHING changes here; it must remain a vertical movement.
2. 2. With the feet in the driving position and the bar in the jerk rack position, the weight is back on your heels and you are organized (midline stability)
3. 3. Dip down smoothly (bend your knees) and drive up aggressively, moving the head out of the way and pushing the bar up and back slightly.
4. 4. As the drive is complete and the bar leaves the shoulders the legs will split and your will push down against the bar.
5. 5. The elbows will lock out at the same time as the feet reconnect with the floor.
6. 6. After stabalising in this position you will step back with the front foot first, then step forward with the back foot.  This method of recovery minimizes the bar movement and maximizes stability.

Neither of these movements is easy and they will take time and practice to master.  Understanding the jerk rack position, the dip position, the drive and the receiving position of both movements is essential.  Once you have the positions mastered you can add speed to the movements and then increase the load.  Do not chase the weight when learning these movements.

In the next 12-week phase of the Crossfit Hackney Programming we will be working on behind the neck strict press, behind the neck push-press and then behind the neck push-jerks.  This will be a good opportunity for you to practice your new pressing skills.