CrossFit superstar Chris Spealler nails a 235lb push jerk
A grey day gave way to a beautiful sunny evening in Ashton which meant one thing…obstacle course warm up. The constituents vary but the result is always the same – FUN! Tonight’s included bear crawls, boxes, hurdles, tyre flips, backwards running and sprints.
This was followed by overhead mobility work and a refresher on technique for shoulder press, push press and push jerk. The workout was a 15 minute AMRAP (as many rounds as possible) combined with max reps. This was less confusing and complicated than it sounds. In any case we were there to make sure everyone was doing the right thing.
We also welcomed Claire and Simon to the Foundations Course. Well done on your first CrossFit workout!
Technique refresher
Shoulder press, push press & push jerk
AMRAP 15 mins
15 box jumps
15 sit ups
Max reps shoulder press/push press/push jerk*
*Cycle between these 3 exercises each round eg Max rep Shoulder Press for round 1/max rep Push Press for round 2/max rep Push Jerk for round 3, back to the shoulder press for round 4, etc.
Score is total number of reps
Team 5.30
James 9/7/14/5/6/9; 40kg, 24″
Heather 15/12/10/10/10/9; 4kg DBs, 2x25kg plates
Geoff 5/5/5/5/5; 7mins30secs,10 stepups, 5 lifts per round, pvc, 25kg plate
Dean 6/10/8/10; 40kg, 24″
Andrea 12/12/10/8/14/7; 15kg, 20″
Wayne 31(7.5kg)/9/6/10; 12.5kg, 16″
Caz 23 (7.5kg)/11/8/11/8= 12.5kg, 16″
Sam 7/12/10/3/9; 40kg, 24″
Deb 15/10/12/10/12; 15kg/20″
Team 6.30
Claire – Foundations 1 – 11.38, 24″ jpu, bench pressups
Simon – Foundations 1 – 8.22, 16″ jpu
Team 7.30
Mike 10/10/6/2/6/1; 40kg, 24″
Lee 4/9/5; 15kg, 16″