CrossFit Tufnell Park

3 Cues to Fix Your Form:

Dip, Don't Squat: Keep your torso upright and dip just a few inches by bending at the knees.

Drive Fast: Explode through your heels before your arms even start to push.

Punch & Lock: Drive the bar straight up over the middle of your foot, squeezing your glutes and core at the top.

Save this for your next overhead session and tag us when you hit a PR! 🚀🔥

So true

Jerk & Clean

The power doesn’t come from your arms—it comes from a violent, explosive drive through the floor with your legs, followed by a fast dip under the bar.

If you are pressing the weight up with your shoulders before your hips finish driving, you’re cutting your power in half.

3 Keys to a Heavy Push Jerk:

The Dip: Keep your torso vertical. No forward leaning on the dip or heels coming off the floor.

The Drive: Open the hips and legs aggressively like a jump, using the arms only to guide the bar.

The Catch: Aggressively punch yourself under the bar into a partial squat with locked-out elbows.

Drop a comment below: Push Jerk vs. Split Jerk—which one are you locking out more weight with? 👇

On the 5:00 x 4 Rounds:

500/400 Meter Row

50 DU

20 Toes to Bar

Little Lamb

20 min AMRAP
5 HSPU (unbroken) or choose a number you can keep
10 Alternating medball pistols
15 T2B On the

0:00 250/200 Meter Row
On the 5:00 500/400 Meter Row
On the 10:00 750/600 Meter Row
On the 15:00 1000/800 Meter Row

GAME OF INCHES
12min AMRAP
9 Burpees to Target 6"
35 Double Unders

*Score = Rounds + Reps