Split Jerks

Iron Grip CrossFit – CrossFit

Here we have a demo of the split jerk.

Here it is in slow motion. Notice how he pushes the bar off his shoulders with his legs and then pushes himself down under the bar with his arms.

And just be glad this is not our training style here at Iron Grip.


Warm-up (No Measure)

With PVC

10 jerk dips against the rack

10 jerk dips against the wall

With an empty barbell

3 Rounds

3 strict press

5 push press

7 push jerk


6 Alternating split jerks

4 split jerks with dominant side


work up to 80% 1RM split jerk (4-5 sets)


Split Jerk (1-1-1-1-1-1-1)

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