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.”
Friday July 4th- 8 & 9am Classes only!
Sunday July 6th- 9am Swim WOD at COM Kentfield Pool
Sunday July 6th- Oly Strong moves to 10:15am on Sundays
Tuesday July 8th- 11-11:45am CrossFit Kids starts, 2 spots left, register today! Parents WOD while your kid plays!
Saturday July 12th- Crosstown Throwdown TCF vs Santa Rosa Strength and Conditioning – 11:45-2 pm at TCF, sign up on competition board located in SRB- all levels welcome!
July 21st- Clarke Holland attends and dominates the CrossFit Games 2014
Schedule for the week of July 4th:
Friday, July 4th: 10am class @ CSC only
Saturday, July 5th: 10am class @ CSC only
Make your way up to CrossFit Sonoma County to pick a Hero workout to complete in honor of Independence Day! The gym will be open from 10am-11:30am. Come in and throw down before a day filled with food, family, and fireworks!
Last nights Pull Up Skill,Clinic was full as can be! We had people get their first Kipping Pull Up, we had others improve their technique, and started others on their way to getting pullups! It was great time yesterday, good work to all those who attended!
TODAY’S WOD LIFT Back Squat: 3×2 @ 90% Bench Press: 3×2 @ 90@ Sumo Deadlift: 2×2 @ 90% of deadlift 1RM METCON 21-15-9: Pull-ups Wall Balls KB Swings (70/53) Five Ways Your Digestion Goes Wrong and How To Fix It [ 18 more words. ]
7 Thrusters 95/65
7 Pull Ups
Rx+ = 95/65 and C2Bs
This year’s 4th of July WOD will be held at the Guy West Footbridge on the American River at Sac State. It will be a longer, team based WOD. Everyone is welcome and encouraged to join in. We will scale for you all and keep everyone moving. It’s always a blast to get outside and do something a little different on the 4th. Plan to be there at 8:30am.
Please register for the class by Wednesday evening, as usual on Front Desk HQ so we can figure out how much equipment to haul out.
Park at 910-948 University Ave and meet at the base of the Guy West Footbridge.
SMR - low back / erectors
2 min Banded hamstring mobilization
2x10 glute bridges
10x2 Banded Speed deadlifts
Take a few minutes to find a reasonable work weight for Banded deadlifts. It will be in the 50-70% range of your best Deadlift... But use a weight that allows you to PULL FAST off the floor, and lockout fast, even with the band. Hold each lockout for a 3 count, and deload the bar between reps. Guys use the blue or red band, and girls use red.
4 rounds for time:
60 double unders
Week 6, Day 3:
6x3 Power Cleans from the blocks @ 70-75% (at the knee or slightly above)
AMRAP in 10 minutes:
(4,8,12...) toes to bar
*unbroken 25' handstand walk after each round
*if you complete the round of 24, then stop and mark the time
4 rounds for time:
60 double unders
Given that most of us are going to be away on the camping trip, Genesis is going to celebrate 4th of July tomorrow! 4th of July Workout: Wear red, white, or blue or add 50 burpees to your workout before completing the following: 8 Rounds 7 Pop-ups 4 Hand… [ 50 more words. ]
New On Ramp starts tonight! We are running a new schedule now that allows you to start on any Tuesday and attend classes for 4 weeks! For more info visit www.crossfitdavis.com or send an email to firstname.lastname@example.org
CrossFit Davis is a community of individuals dedicated to living better and being healthy, we work hard and have fun. We believe in eating, exercising and living with a purpose. The heart and soul of CrossFit Davis are the people in it. We learn and grow with each other through hard work and determi…
There's still time to sign up for the Rowing Clinic with Scott Frandsen on July 12th at 10am. Learn how to row with Power and Efficiency from the Olympian and Rowing Coach. $60 per person. Sign up at the gym.
For anyone who was wondering if the gym was going to be open on Friday the 4th of July..... We will be holding one 9AM class for anyone who wants to come get there WOD in before all the parties and family time start. =)
Strength: (20 minutes; 2-3 to a bar)
Klokov Clean Complex
* work up to a heavy set of the following complex, and please be certain to perform complex UNBROKEN:
- 2X CLEAN PULLS
-1X SQUAT CLEAN (hold in bottom of squat for 2 seconds)
-1X PUSH PRESS (hold in arc position 2 seconds)
-1x PUSH JERK
WOD: 3 rounds
20 MedBall Cleans (full hip extension and full squat every rep!)