Iron Grip CrossFit – CrossFit
The jerk is a natural progression of movement for pressing any load overhead. The heavier the load, the more it becomes necessary to use a “jerk” movement to achieve getting it overhead. It’s not a “cheat,” rather, it’s a more efficient and effective method for accomplishing a particular task.
Push jerk
https://www.youtube.com/watch?time_continue=4&v=V-hKuAfWNUw
Split jerk
https://www.youtube.com/watch?time_continue=3&v=PsiO8lZTU2I
Better Movements…
https://journal.crossfit.com/article/better-movements-the-jerk-and-kipping-pull-up
Warm-up
Warm-up (No Measure)
5-10-15 reps each:
Jumping jacks
Knees to elbows
meter Bear crawl
Jumping jacks
KB swings
meter Crab walk
Skill
Metcon (AMRAP – Reps)
20:10 second intervals
L-sit
Anti-Rotation w/ green/blue band (Left side)
Anti-Rotation w/ band (right side)
V-up hold
Anti-Rotation (Left)
Anti-Rotation (Right)
L-sit
Score = 1 point for every 10 seconds of hold.
Metcon
Metcon (Time)
For time:
10-8-6-4-2
Jerks @ 70% 1RM
Finish every set with:
0.2 km Bike
Choose 125 m Row
One 100 m Run
50 Double unders
Rx+ = 75% 1RM