A whole greater than the sum of its parts

Iron Grip CrossFit – CrossFit

Today we play with the split jerk for a start. At the weights we’re using for this workout, it is recommended that you split your feet in the same direction for both reps, though at lighter weights it is useful to practice splitting in both directions.
After some strength work, we’ll finish with some fast jump lunge intervals. Try to keep the reps high, but also consistent.


A: Warm-up (No Measure)

5 Wall climbs

B: Warm-up (No Measure)

Split jerks

10 reps w Barbell

5 reps

5 reps

3 reps

3 reps

1 rep

1 rep @ 85%


Split Jerk (2-2-2-2-2-2-2-2-2-2)

Use 85% of 1RM

Perform 2 reps every 90 seconds


Metcon (AMRAP – Reps)

Tabata Jump lunges

8 Rounds – 20:10 seconds
Score is the lowest number of reps completed in a round.

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