Turn2CrossFit – CrossFit
Warm-up (No Measure)
On a 12 min clock:
300m row
Iron cross stretch
Thread the needle stretch
*THEN 3 ROUNDS OF*
200m row
10m burpee broad jump
5 push jerk 45/35
Push Jerk/ Split Jerk (Double Progression Week 1) (5X3)
Start at 75-80% of your 1RM Jerk.
Similar to our last double progression, we will be doing a 9 week cycle increasing reps for 3 weeks and then decreasing back down while increasing the weight.
Whichever version of the Jerk you decide to become more proficient in, you must stay with that version for the entire strength cycle.
Although the Split Jerk requires more skill with your footwork, it is also less demanding for athletes with less range of motion in their shoulders. Keep this in mind when deciding which Jerk to work on. If you still have questions about it, ask a coach.
Rest 2 minutes between sets
“I’ll Be Back!” (4 Rounds for calories)
4 Sets:
2:30 on/ 1:00 off
12 Burpees
8 Push Jerks 155/105
Max Cal Row
Score= total calories for each round