Overview The push jerk—dip, drive, and re‑dip under the bar—sits between the push press and split jerk in the Olympic‑lifting hierarchy. It allows heavier loads than a strict press or push press because you reposition your body under the bar instead of pressing it the whole way. Mastering the push jerk teaches rapid power transfer from legs to bar, sharp timing, and aggressive lockout—skills essential for CrossFit met‑cons and for lifters transitioning to the split jerk. How

Overview Push‑ups are the gold‑standard bodyweight press. No equipment, minimal space, limitless scaling, hence their use from military tests to PE classes worldwide. Strict push‑ups strengthen the chest, triceps, anterior deltoids, and core in one chain, building a movement pattern that transfers to heavier presses, handstands, and ring work. How to Perform Push Ups Follow this four‑step checklist every rep: Set‑Up : Hands under shoulders, fingers gripping floor. Feet togeth

Overview The shoulder press—also known as strict press or overhead press—builds raw vertical pushing strength by driving a load from the shoulders to a locked‑out overhead position without leg assistance. It targets deltoids, triceps, and upper back while demanding rigid core control and balanced bar path—skills that carry into jerks, handstands, and everyday upper‑body resilience. How to Perform Anchor each rep to these phases: Set‑Up : Feet hip‑width, glutes and abs tight.

Overview Wall balls combine a full squat with an overhead throw, testing leg drive, core stability, and shoulder stamina while spiking heart rate. Holding a medicine ball at the chest, you drop into a squat and launch the ball to a 10‑foot target (9 ft for women), catch it, and flow into the next rep. The move hammers quads, glutes, hamstrings, core, shoulders, and upper back, making it a functional‑fitness staple and the decisive final station in Hyrox. How to Perform Setup: