October 30th, 2010

Split Jerk

The split jerk follows many of the same principles that we see in our other olympic lifts. It is all about a jump and a land with a vertical torso. Your feet will start in the normal jumping position. The width of your feet in the landing position will be the same width as where you would land in a clean or a snatch. The spine must be in neutral when the bar is over head. You will put momentum and elevation on the bar using full extension of the hips and knees. You will not “hang out” at full extension. You will immediately begin your descent down into the receiving position while the bar is weightless. Watch the following videos for a little mental warm up.

WOD Demo at CrossFit Atlanta – video [wmv] [mov]

James Hobart 305lbs on today’s WOD – video [wmv] [mov]

Jason Khalipa 335lbs on today’s WOD – video [wmv] [mov]

Dave Lipson 340lbs on today’s WOD – video [wmv] [mov]

9 AM Class

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to here.


10 rounds for time of:

10 Jumping squats

10 Sit ups

Post time to comments.


6 Responses

  1. Was up to 165# on the Split Jerk and 8:30 on the “Then” WOD.

    I think I could have lifted more if CFS was sporting a CHROME cage like the dude in the last video. JV is going to put getting one for CFS on his short list.

  2. At the Fire Station today and didn’t know what the heck I was doing with the split jerks and didn’t want to hurt myself. So I decided to do yesterdays 20 minute AMRAP of 95# Thrusters, Hang Power Cleans, & Sumo’s. 7 Rounds + 3 sumo’s.

  3. Worked up to 160. I’d like to do these again as I think I have more in me. 6:06 on the mini-WOD.

  4. 105#, I think for split jerk.

    5:06 mini-wod, and my legs are still on fire.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s