Monday we’re jerking from behind the neck. If you’re looking to max out your overhead squat, you need to be able to execute this movement, because if you can’t get the weight up, you don’t get to squat it. Since the bar is starting from behind the neck we don’t have to worry about that pesky face getting in the way, but we are going with single reps, so heavier loads can be dumped to protect those vertebrae. The distance the bar travels during a rack jerk is generally shorter than that of a standard front loaded jerk, allowing more weight to be moved to lockout by the leg drive and hip extension. Not only is this going to make us stronger, but it will also help increase confidence in other overhead lifts.
October 18th, 2010
Strength: Rack Jerk 1-1-1-1-1-1-1
Work on your agility, coordination, and balance. Join your CrossFit Fenway friends at the Havana Club in Central Square on Saturday, October 23rd at 9 PM, for a night of salsa dancing, socializing, and fun. Lessons and libations are available to help you learn the moves. Like any WOD, proper footwear can help performance, so try to avoid rubber-soled shoes that will grip the floor and make turning more difficult.
Compete in the most physically demanding obstacle course available on Saturday, November 13th in Marshfield at Ruckus Boston 2010. Stephanie Schneider is helping to organize the CrossFit Fenway team. Please contact her if you’d like to participate, as discounts are available for teams.