CrossFit Valitus – CrossFit

Split Jerk (1×4)

Jerk Technique

Jerk Drive Complex

4 Sets:

2 Pausing Jerk Drives

2 Jerk Drives

Set 1 – 80% of 1RM Jerk

Set 2 – 85% of 1RM Jerk

Sets 3+4 – 90% of 1RM Jerk

We want to get comfortable keeping a verticle torso under a heavy load.

You will have a 1-second pause in the dip of the jerk drive.

The jerk drive is only the dip and the drive. We aren’t taking the bar overhead.

Metcon (Time)


5 Rounds For Time:

200m Run

5 Dumbbell Thrusters (per side)

6 Dumbbell Box (Facing) Step-Overs

Dumbbells: Rx+50/35 Rx35’s/20

Box: 24″/20″
70/50 can be an option as Rx++++

20min Time Cap

Aim for a weight you can do most reps unbroken or within small sets


Upper Body Mobility:

90sec Thread the Needle Pose (per side)

2min- Twisted Cross (per side)

1min- Cobra Pose

20- Scap Push-ups

90sec- Prayer Stretch

20 rounds of Cat and Cow

90sec- Door Frame Pec Stretch (per side)

15- Lying Handcuff Stretches

Lower Body Mobility:

90sec- Downward Dog (pedal out feet aka bend knees)

1min- Childs Pose

90sec- Hip Flexor Stretch (per side)

1min- Downward Dog

45sec- Cobra Stretch

90sec- Half Front Split Stretch (per side)

10- Single Leg Glute Bridges (per side)

1min- Downward Dog

2min- Pigeon Pose (per side, keep shin parallel to wall in front of you)

1min- Cobra Stretch

2min- Seated Saddle Stretch

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