Nice Rack Position

Nice Rack Position

Learning the progression of lifts that moves from the shoulder press, to the push press, to the push jerk has long been a staple of the CrossFit regimen. This progression offers the opportunity to acquire some essential motor recruitment patterns found in sport and life (functionality) while greatly improving strength in the “power zone” and upper body. In terms of power zone and functional recruitment patterns, the push press and push jerk have no peer among the other presses like the  “king” of upper body lifts, the bench press. 

As the athlete moves from shoulder press, to push press, to push jerk, the importance of core to extremity muscle recruitment is learned and reinforced. This concept alone would justify the practice and training of these lifts. Core to extremity muscular recruitment is foundational to the effective and efficient performance of athletic movement. The most common errors in punching, jumping, throwing, and a multitude of other athletic movements typically express themselves as a violation of this concept.

Because good athletic movement begins at the core and radiates to the extremities, core strength is absolutely essential to athletic success. The region of the body from which these movements emanate, the core, is often referred to as the “power zone.” The muscle groups comprising the “power zone” include the hip flexors, hip ex-tensors (glutes and hams), spinal erectors, and quadriceps. These lifts are enormous aids to developing the power zone.

Additionally, the advanced elements of the progression, the push press and jerk, train for and develop power and speed. Power and speed are “king” in sport performance. Coupling force with velocity is the very essence of power and speed. Some of our favorite and most developmental lifts lack this quality. The push press and jerk are performed explosively – that is the hallmark of speed and power training. Read More… 

Proper Rack Position


Saturday February 7th, 2015

A) Weighted Push Up 3×5

B) EMOM 12 mins:

  • 4 Burpees
  • 6 Wallballs
  • 8 Box Jumps

coming Monday…

A. Front Squat (15min cap)

Work up to 70% of 1RM Back Squat. Hit as many times as possible in sets of 1.

B. 10 Min AMRAP:

  • 1 Power Cleans, 1 Press (115/75)
  • 2 Power Cleans, 1 Press
  • 3 Power Cleans, 1 Press

(4,1 5,1 6,1 7,1…..)