WOD: Push Jerk 5-5-3-3-3-1-1-1-1 — Build to Heavy Single
Friday, May 29, 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
What Makes This Workout Effective
The descending rep ladder is designed to prime the nervous system progressively — high reps at moderate load build the pattern, then each reduction in reps opens the door to heavier weight. By the time you reach singles, your timing and footwork are locked in and you can go for a true max effort. This structure makes it one of the most effective formats for building explosive overhead strength without grinding technique into the ground.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Push Jerk as written — build across all sets, aim for a strong single on the final three |
| Scaled | Push Press (same rep scheme) — removes the catch phase and lets athletes build overhead confidence with heavier loads |
| Beginner | Push Press with empty bar or training bar — focus on dip timing, full hip extension, and locked-out overhead position before adding any load |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Shoulder mobility, PVC pipe OH work, hip flexor prep |
| Skill | 10 min | Push Jerk technique — dip, drive, catch with coaches |
| Strength | 30–35 min | Push Jerk ladder (5-5-3-3-3-1-1-1-1), rest 2–3 min between heavier sets |
| Cooldown | 10 min | Thoracic and shoulder recovery, wrist mobility |
FAQ
Q: What is the main difference between a Push Press and a Push Jerk? A: While the Push Press relies on a continuous drive upward, the Push Jerk involves a secondary “catch” phase where you quickly drop your body underneath the bar to lock it out.
Q: How should I choose my weights for the descending rep scheme? A: Start with a moderate weight for the sets of 5, then incrementally increase the load as the reps drop to 3 and finally 1, aiming for a personal best on your final single.
Q: I’ve never done a Push Jerk; where do I start? A: Start with a PVC pipe or an empty barbell to master the footwork and the timing of the dip-and-drop; our coaches will ensure your form is locked in before you add weight.
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