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CrossFit Salt De Terre – CrossFit
Split Jerk (3-3-3-3-2-1-3-2-1)
50% x 3
60% x 3
70% x 3
75% x 3
80% x 2
85% x 1
80% x 3
85% x 1
90% x 1
Take 20 min on this.
In Teams of 4, Perform for time . . .
2 Teammates Perform: 450 M Sled Drag
2 Teammates Perform: Row for Calories
At the end of each block (every corner), remove 1 plate and return it to the start line. When teammates 1 and 2 complete the drag they will switch with teammates 3 and 4 on the rower.
To complete this wod, you, your teammate, all the weights, and your sled must go around the block twice.
If you finish both drags before the time cap, continue rowing but you may sub all 4 teammates on and off the rower.
You will have 2 scores for this workout:
1. Time you finish the drag
2. Total calories rowed
24 Min Cap.
Total calories rowed in 24 min between all 4 teammates.
Jerk Warm-Up (Quick) (No Measure)
Have athletes grab a light-weight dumbbell, then . . .
10 Split Jerks (opposite hand, opposite foot)
10 Presses in Active Lunge Position
10 Knee Touches (dumbbell over head)
Repeat on side 2
Then, perform a few wrist stretches and warm-up athletes’ front rack position.
Last, get a bar in the rack and move into a barbell warm-up for the Jerk:
3 Strict Presses, alternating in front and behind the neck
3 Dip Drives
3 Push Presses
3 Push Jerks
3 Jerk Balances
3 Pause Jerks
3 Split Jerks