Welcome to April, AKA Strength Month. This month each blog post will focus on a different aspect of strength in CrossFit. Your challenge is to select a lift that you would like to improve, and follow the provided strength cycle for an entire month. Whether you start now or in three months, it doesn’t matter. Just get stronger.
The lift that you select to improve will typically have two sessions a week. These sessions can be added before or after your regular CrossFit workout, or they can be replacements for the regular metcon. (PhysWell runs open gym at 8am, 11am, 12pm, 1pm, and 2pm).
The push jerk is one of the most technical and powerful movements in CrossFit—it’s where strength meets speed and precision. Whether you’re chasing a new max, dialing in your technique, or just want to feel more confident moving heavy loads overhead, this 4-week strength cycle is for you.
Why the Push Jerk?
The push jerk is a key part of weightlifting, functional fitness, and many CrossFit WODs. It allows you to move more weight than a strict or push press because you’re dropping under the bar. It builds:
- Explosive leg drive
- Core stability
- Upper body strength
- Coordination and timing
Perfecting it pays off big—not just in barbell workouts but also in your snatches, clean & jerks, and even gymnastics movements that demand stability.
The 4-Week Plan: Build Strength, Master Mechanics
Each week focuses on refining technique, building strength, and transferring power efficiently. You’ll train the push jerk 2x/week—one day focused on positional work + drills, and one day for loading and progression.
Week 1: Foundations & Mechanics
Goals: Establish consistency in bar path, dip/drive mechanics, and timing.
- Push jerk from rack: Find a starting 1 rep max push jerk
- Push jerk from rack: 5×3 @ moderate weight (70-75%)
- Tall jerk drill: 3×5 (focus on fast feet and receiving position)
- Split jerk footwork practice (optional for crossover benefit)
- Overhead holds: 3x30s @ 50-60% for stability
Cue Focus: Vertical dip, fast elbows, punch through
Week 2: Speed & Stability
Goals: Increase bar speed and overhead confidence
- Push jerk clusters: 3 sets of 2.2.2 @ 75-80% (20-30s rest between doubles)
- Push jerk from blocks or boxes: 4×2 (forces commitment under the bar)
- Overhead pause jerks: 3×2 with a 2-sec pause in the catch
- Banded dip drill: control the dip to avoid forward chest
Cue Focus: Aggressive punch + locked-out catch
Week 3: Strength + Volume
Goals: Push the load while maintaining precision
- Push jerk: Build to a heavy double (not max)
- Push press + push jerk complex: 4 sets of 2+2
- Behind-the-neck jerk: 3×2 (helps bar path and overhead feel)
- EMOM 6: 1 push jerk @ 75-85% to build consistency under fatigue
Cue Focus: Timing the drive + drop
Week 4: Peak + Tes
Goals: Hit a new PR or confidently move heavy singles
- Push jerk: Work to a finishing 1 rep max push jerk
- Push jerk drop sets: 3×3 @ 70% for quality
- Snatch balance-style jerk drops: 3×3 to reinforce aggressive receiving position
- Partner video + review for form check
Cue Focus: Full commitment—speed + stability
Pro Tips for Progress
- Film yourself. Slow-mo your lifts and compare against previous weeks.
- Log everything. Weight, feel, cues that clicked.
- Warm up with intention. Prioritize mobility in the shoulders, thoracic spine, and ankles.
- Recovery matters. Overhead work is taxing—prioritize sleep, hydration, and deload if needed.
Bonus: Push Jerk Challenge
Whether you’re a beginner learning the ropes or a seasoned athlete refining details, this 4-week cycle will build more than just strength—it’ll build confidence every time you send that bar overhead.