In the shoulder-to-overhead series, the first lift that probably comes to mind is the shoulder press. On some days — and depending on the weight — it seemingly takes your entire body to move any weight close to your body overhead. The truth is that it does take your entire body to move that weight overhead; it is that quality that makes the shoulder-to-overhead lifts important for building core and shoulder strength, as well as developing power and speed.
Shoulder Press, Push Press, and Push Jerk
The legs gradually become more involved in the movement as you progress from shoulder press to push jerk.
These 3 lifts are what constitute the shoulder to overhead series. In an old-school CrossFit HQ video, original firebreather Greg Amundson demonstrates each movement:
If you move your eyes from left to right, you’ll see that the legs gradually become more involved in the movement as you progress from shoulder press to push jerk. What’s happening is that as you progress from shoulder press to push press to push jerk, the athlete is using more core-to-extremity movement to move the load overhead. CrossFit HQ, in their shoulder-to-overhead article, describes this core-to-extremity movement as “the power zone.”
The Power Zone
Did you know? The increased use of the legs & hip drive increases your overhead capacity by ~30% more.
The progression (from shoulder press to push press to push jerk) also increasingly relies on the power zone. In the shoulder press the power zone is used for stabilization only. In the push press the power zone provides not only stability, but also the primary impetus in both the dip and drive. In the push jerk the power zone is called on for the dip, drive, second dip, and squat.
CrossFit Magnitude cites the CrossFit Journal article:
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.
More Legs = More Weight
With any shoulder-to-overhead movement, remember to be full of air when you are pushing upward. It is difficult to move weight when your body and core are loose.
As one progresses from the shoulder press to the push press to the push jerk, an athlete should be able to move more weight overhead. How much weight, exactly? 30 percent more, according to some experts. CrossFit SouthBay, in their shoulder-to-overhead article, claims that “If done correctly, an athlete should able to push press 30% more weight than the shoulder press. Similarly, a push jerk max should be about 30% heavier than a push press max.”
LV III – 10.16.14 Competition Programming
50 meters x 15, Rest is :30 - :60 between each
Mobility Weakness Work - spend 20:00 improving range of motion
"Optional" - Performance Upper Body Strength Programming
The community keeps you coming back! Check out our community at our FREE intro class this Saturday at 10:50 am!! Tag a friend who wants to try crossfit. #CrossfitRTP #Crossfit #DurhamNC #Community #TeamPlayer
Barbell for boobs.
Sunday, October 19 at 3:00pm
Deload week, will max next week.
Squat Clean and Jerk (5x5 @ 60%)
Touch and go
Speed and technique
Metcon (AMRAP - Reps)
12 min Amrap
box jump 24/20
Woohoo! These dumbbells now have clearly labelled homes and are also much easier to find to use. By our powers combined we can keep these organized! Jordan, Meg, and Perrin are the heroes responsible for this little project! #captainplanet
Check-In All competitors must check themselves in to sign our waiver, get your competitor number, and collect your athlete bag. We will have check-in at CrossFit King of Prussia on FRIDAY from 5:30-6:30PM as well as on Saturday from 7:00-8:00AM. There will...
***Attention: Vida and Michael Cox, the 5pm crew misses you and demands you show your face!*** For every class that you miss from this post till the end of the year, the 5pm class will do 1 extra burpee. This starts tomorrow.
We supplement our eating typically because we are nutrient deprived. What about preventative supplementation? We know protein is the building block of life and in effect should get that intake of protein post wod but here's something to consider:
In the year 2014, 232,670 women will be diagnosed with breast cancer and nearly 40,000 women will lose their life to the disease. Breast cancer is both the second most common cancer found in women and the “second leading cause of death in women,” states the American Cancer Society. Thankfully, these…
Kipping HSPU Movement ProgressionPosted by Brenden Butler on Wednesday, October 15, 2014 10:10 amThe HSPU is an essential part of CrossFit competition. Performing a strict HSPU is mostly about strength, but the kipping HSPU is really about understanding body positions. Here is a simple skill progres…
If you’re looking for some guidance on what to eat, need a refresher, like to nerd out on nutrition, or just like the sound of my voice, I’m going to be running a 45-minute nutrition workshop in the office at the gym next Wednesday (10/15/14) at 6:15 pm.