Crossfit Level 1 - PUSH JERK- Nine Foundation Movements (Movement Guide)

Question 1

What is the setup for the PUSH JERK?

Answer 1

-hip-width stance
-elbows slightly in front of the bar
-hands just outside shoulders
-full girp on the bar
-bar rests on torso

Question 2

What is the execution of the PUSH JERK?

Answer 2

-bar rests at torso
-torso remains vertical as hip and knees flex in the dip
-heels stay down until hips and knees extend
-hips and knees extend rapidly, then arms press to drive under the bar

Question 3

What is the finish of the PUSH JERK?

Answer 3

-complete at full hip, knee, and arm extension

Question 4

What is the teaching progression of the PUSH JERK?

Answer 4

**Step 1: ** Jump and land with hands at sides. Stick the landing before standing.
Step 2: Jump and Land with hands at shoulders. Stick the landing before standing.
Step 3: Jump and extend the arms after hips open. Stick the landing before standing wiht arms overhead.
**Step 4: ** With the PVC in hands, complete the full push jerk.

Question 5

What is the fault displayed here?

Answer 5

Lack of hip extension.

Question 6

What cues/corrections could you give here to the fault (lack of hip extesnion) displayed?

Answer 6

Corrections:
* jump higher
* place your hand at the top of the athletes head when fully standing; keep it at that height and then ask teh athlete to hit your hand during the drive
* take the athelete back to steps 1-3 of the teaching preogression. Have the athlete focus on reaching hip extesion before moving on to the next step
* encourage the athlete to squeeze the glutes and quads before pressing under

Question 7

What fault is displayed here?

Answer 7

Poor/inactive overhead position (particularly when receving the bar)

Question 8

What cues/ corrections could you give to this faul (poor/inactive overhead)?

Answer 8

Cue athlete to press up on the bar while in the receiving position, before standing to extension.

Question 9

What fault is displayed here?

Answer 9

Lowering the bar before standing all the way up.

Question 10

What cues/ corrections can be made in the fault (lowering the bar before standing all the way up) displayed here?

Answer 10

Corrections:
* cue the athlete to keep the bar overhead until hips and knees are fully extended
* use a tactile cue: hold your hand over the athlete’s head and instruct him or her to hit the hand before lowering the bar