For TimeMetcon
Primal Box Jump & Chest-to-Bar Pull-Up & Push Jerk Tremor
Gymnastics
Weightlifting
Solo
Workout Details
For Time
3 Rounds For Time:
21Box Jump
14Chest-to-Bar Pull-Up
7Push Jerk
↳ 165/115 lbs (75/52 kg)
Coaching Tips
Strategy
- 1Pace the box jumps to avoid early fatigue; consider breaking them into sets of 10-11 if needed.
- 2For chest-to-bar pull-ups, focus on a rhythmic kip to conserve energy; avoid using strict form if it leads to burnout.
- 3Keep the push jerks unbroken if possible, but if you feel fatigued, allow for a quick reset between reps to maintain form.
- 4Utilize micro-rests on the box before starting the chest-to-bar pull-ups to maintain intensity and efficiency.
- 5Aim to finish each round strong to minimize rest before the next round.
Safety Considerations
Technical Focus
Maintain a neutral spine during push jerks to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 30 sec Jumping Jacks
Mobility Stretches:
- Hip Flexor Stretch - 1 min (30 sec each side)
- Shoulder Dislocates - 1 min
- Cat-Cow Stretch - 1 min
Activation Mini-WOD:
3 rounds- 5 each leg Box Step-Ups(Focus on driving through the heel.)
- 5-10 Push Press (lightweight)(Ensure a strong lockout overhead.)
- 5-10 Jumping Pull-Ups(Focus on the pull and hip extension.)
Scaling Options
Intermediate
Reduce weights and difficulty for movements while maintaining intensity.
- 1
box jump
Reduce box height by 2 inches.
- 2
chest to bar pull up
Kipping Pull-Ups.
- 3
push jerk
Reduce weight to 20% less.
Weight: 132/84 lbs (60/38 kg)
Scaled
Modify movements in a way that suits beginners while encouraging full participation.
- 1
box jump
Box Step-Ups with no jump.
- 2
chest to bar pull up
Banded Pull-Ups.
- 3
push jerk
Dumbbell Push Press with reduced weights.
Weight: 99/66 lbs (45/30 kg)