WOD: Push Jerk 5-5-3-3-3-1-1-1-1 + Nachos — Burpee
Friday, May 8, 2026 | CrossFit MYO, San Jose CA
The Workout
Push Jerk 5-5-3-3-3-1-1-1-1
Push Jerk for load: #1: 5 reps #2: 5 reps #3: 3 reps #4: 3 reps #5: 3 reps #6: 1 rep #7: 1 rep #8: 1 rep #9: 1 rep
Score type: Load
Nachos
100 Burpees Over Barbell -:20sec Work/:10sec Rest-
What Makes This Workout Effective
The 5-5-3-3-3-1-1-1-1 ladder is a systematic way to build to a max single without burning out early — the volume sets warm the pattern, the triples sharpen it, and the singles let you test what you’ve actually built. Then Nachos shows up. One hundred burpees over the barbell in Tabata intervals is brutal specifically because the :20/:10 structure doesn’t let your heart rate come all the way down. You’re training the ability to re-accelerate, which is where most athletes have the biggest gaps.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Perform as written. |
| Intermediate | Build Push Jerk load comfortably. Reduce burpee volume target to 75 reps total. |
| Beginner | Use empty barbell or PVC pipe for Push Jerk to master dip/drive mechanics. Perform standard burpees, stepping back/up if needed, aiming for 50 reps. |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: What is the difference between a Push Press and a Push Jerk? A: In a Push Press, you drive the bar up and press it; in a Push Jerk, you drive the bar up and then quickly drop underneath it with bent knees to “catch” the weight.
Q: How should I scale 100 burpees over the barbell if I’m struggling with the volume? A: Maintain the :20/:10 interval structure, but reduce the reps per interval (e.g., aim for 3-5 reps instead of 6-8) to ensure you keep moving throughout the entire piece.
Q: I’ve never done a Push Jerk before; where do I start? A: Start with a PVC pipe or an empty barbell to master the “dip, drive, and drop” rhythm before adding weight to your ladder.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136