CFQ: Going Overhead!

Warm-up:
400m "odd object" run (20/10# med ball)
Shoulder rotations
Pass-thrus
Shoulder openers on the pull-up bar

WOD:
Shoulder Press: 1 rep x 5 sets
Push Press: 2 reps x 5 sets
Push Jerk: 3 reps x 5 sets

Cash Out:
Push jerk skill drills! The physiology of the push jerk is something that every CrossFitter should continue to practice. As loads become heavier, we have the tendency to either mute the hip extension or fail to get under the bar fast or deep enough to complete the lift. The fix:

• Practice the dip and drive with an exaggerated jump from the heels (no press) to program your body to perform the explosive hip extension.
• Practice the "snatch balance" movement as it translates to the jerk. Hold the bar in the rack position, then drop quickly into the second dip while holding the PVC pipe in place.
• Depending on your particular weakness, practice those two movements separately and then together to program both the explosive hip extension and the drop under the bar in the jerk.
  

The presses are excellent exercises to develop both the "power zone (hips and trunk)," the upper chest and shoulder girdle and that good, explosive core-to-extremity (C2E) power from the hips. Power in the presses translates to power in many of life's physical challenges.
As the weight gets heavier, remember the following:

• Stay back on the heels until after the hip opens so that the explosive power from the posterior chain (glutes and hamstrings) isn't forfeited. Rocking forward on the toes and relying on power from the quadriceps during these lifts is a recipe for missed lifts at heavier loads.
  
• Feeling pain in the lower back during heavier lifts or toward the end of the WOD? That's probably due to surrendering midline stability at the lower back. Remember that all lifts should be preceded by the athlete "bomb proofing" his or her core and taking a deep breath to further stabilize the spine.
• That swaying back and forth at the lock-out comes from an unstable load overhead. That's why active shoulders at the top of the press are important.
  
• The dip-drive in the push press and push jerk are violently quick movements. Get down and back up as quickly and as explosively as you can - don't stall at the bottom!

The push jerk is a complicated movement even for some seasoned CrossFitters. Find a PVC or a broom at home and practice the exaggerated jump and hip extension until opening the hip at the top of the drive becomes second nature. Once you're there, add the press and don't be afraid to drop low on the second dip!