CrossFit | 210818
Wednesday

210818

Workout of the Day

38

Split jerk 5-5-3-3-3-1-1-1-1 reps

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Compare to 200308.


Scaling:
All athletes can attempt the split jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements.

Comments on 210818

38 Comments

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Sebastian Wieczorek
October 7th, 2021 at 8:37 am
Commented on: 210818

October 4th, 2021


wu: bike, scales and planks, pvc

skill: db oh variations


wod: push jerk

+ 3 sec negative strict press each rep*

5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1

45 - 47 - 50 - 50 - 52 - 55 - 57 - 57 - 57 kg


post: bike, stretch


* As the CF Total revealed significant over head weakness (strict press 1 RM 52 kg), I limited the weight in the jerk by putting stress on the negative phase.

(edited)
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Jeff Chalfant
September 9th, 2021 at 2:54 am
Commented on: 210818

165x5

175x5

185x3

190x3

200x3

205x1

215x1

225x1

235

235


Felt better than I have in years on these...



183/42/176cm

(edited)
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Mario Cruz
September 1st, 2021 at 12:12 am
Commented on: 210818

5- 95/115

3-145/165/185

1-205/225/235 (fail)/ 235(fail)

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Ralph Keeley
August 28th, 2021 at 6:18 am
Commented on: 210818

M/35/6'/175#


singles of 235/240/245/250


Deo gratias

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Leonel Manzilla
August 27th, 2021 at 2:45 am
Commented on: 210818

Male 23y 175cm 82kg


145

175


195

215

215


225

225

230

235

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Juanjo Ramos Peña
August 26th, 2021 at 2:31 pm
Commented on: 210818

1 month since my wrist injury

5/ 50 kg

5/ 70

3/ 80

3/80

3/90

1/100

1/110

1/120

1/130 fail

(edited)
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Manchild Manchild
August 26th, 2021 at 1:14 am
Commented on: 210818

E2MOM


60, 70,

80, 90, 90,

100, 110, 110, 110

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Jeffrey Howard
August 26th, 2021 at 12:27 am
Commented on: 210818

M/25/5'8"/155lb

CrossFit AFK


155lb-155lb-175lb-175lb-175lb-195lb-195lb-195lb-195lb

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Courtney Guthrie
August 25th, 2021 at 9:51 pm
Commented on: 210818

45-65-75-75-80-85-95-100-105


F/24/5’5/140

CrossFit AFK

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Dan Morris
August 24th, 2021 at 6:57 pm
Commented on: 210818

5: 115-125

3: 135-145-155

1: 165-175-185-195 (failed 1st attempt then got 2nd)


42 / 6’0 / 190

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Chris Meldrum
August 24th, 2021 at 6:16 pm
Commented on: 210818

165x5

185x5

195x3

205x3

215x3

225 F

225 F

220 F

220 F


Felt good in the early sets, a little shaky at 205 and 215.  Then just had nothing for the singles.  Couldn’t get a good dip or a good push under the bar.  Oh well.


48m/5'10"/180

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Christian Simpson
August 23rd, 2021 at 7:27 pm
Commented on: 210818

3/08/20: up to 175#

Today: from power clean...5*135,140. 3*145,150,155. 1*165,175,185(f),180#

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Morgan Greene
August 23rd, 2021 at 4:28 pm
Commented on: 210818

135-155-175-185-195-205x5

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Brian Louchis
August 20th, 2021 at 8:09 pm
Commented on: 210818

5: 75-95

3: 115-135-145

1: 155-165-175-185

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Coastie Nick
August 19th, 2021 at 5:23 pm
Commented on: 210818

115-135-145-155-160-165-175-185-190(almost)


200308: 115-135-145-155-160-165-175-180-185

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Aj Hanson
August 19th, 2021 at 3:38 pm
Commented on: 210818

split jerk

95-115-135-135-155-185-attempt 205 fail -attempt 195 fail

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Sam Meixell
August 19th, 2021 at 12:50 pm
Commented on: 210818

125-135-145-155-165-175-185-195F-195F

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Nicole Deaver
August 19th, 2021 at 10:37 am
Commented on: 210818

65-75-80-85-90-95-100-105-105

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Byron Hills
August 19th, 2021 at 1:27 am
Commented on: 210818

95/115/135/145/150/160/170/180/185

first time doing just split jerk w/out clean so PR!

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Troy Bruun
August 18th, 2021 at 11:39 pm
Commented on: 210818

Split Jerk


135-135-155-165-175-185-195-205-215F-205

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Jim Rix
August 18th, 2021 at 11:33 pm
Commented on: 210818

SJ:

5: 75-85-95

3: 105-110-115#


bench press

5: 145-145

3: 150-155(2)


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Talon Sprouse
August 18th, 2021 at 10:30 pm
Commented on: 210818

95x9

115x7

135x5

135x5

135x5

155x3

155x3

175x1

185x1

205x1

225x0 fail

215x1

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Antonio Alves
August 18th, 2021 at 9:30 pm
Commented on: 210818

Limited to 2x 12,5 kg DBs, so modified this to:

--

2x 10 alt/ single-arm strict presses

10 strict presses

10 push presses

10 push jerks

6x 10 split jerks

10 push jerks

10 push presses

10 strict presses

2x 10 alt/ single-arm strict presses

--

Plus 5 km run in the morning.

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YooSik Kim
August 18th, 2021 at 9:10 pm
Commented on: 210818

Mjölnir

For time:

10 dumbbell hang snatches 22.5kg

15 burpee

20 dumbbell hang  snatches

15 burpee

30 dumbbell hang snatches

15 burpee 

40 dumbbell hang snatches

15 burpee 

50 dumbbell hang snatches

15 burpee 

-12:40


언젠가 게임즈의 발킬리들이 날 구원해 주길

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Joe Conradi
August 18th, 2021 at 8:44 pm
Commented on: 210818

2x70#DBs:

5,5,4,4,4,4,4,4

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Steve Day
August 18th, 2021 at 8:40 pm
Commented on: 210818

5x 105, 125

3x 145, 165, 175

1x 180, 185, 190, X

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Derek Schierlmann
August 18th, 2021 at 8:23 pm
Commented on: 210818

M/50/5'9"/160#

135-135-145-145-155-155-165-175

1rm pr

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Charlie Pokorny
August 18th, 2021 at 7:34 pm
Commented on: 210818

x5: 165 - 185

x3: 195 - 205 - 215

x1: 230 - 240 - 250 - 260 (fail)

m/53/5'11"/200#

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Jim Rix
August 18th, 2021 at 11:34 pm

Well done Charlie.

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Scott Lobenberg
August 18th, 2021 at 4:49 pm
Commented on: 210818

I did push press

5- 105

5-115

3-125

3-130

3-135

1-140

1-145

1-150

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James Gentile
August 18th, 2021 at 3:11 pm
Commented on: 210818

135 / 145

155 / 160 / 165

185 / 195 / 205 / 210*


My split gets less and less apart as the weight goes up, so the 210 almost felt more like a push jerk, but it got overhead and the feet got back together. Had a muscle ache in my back right in the first round of 5, so that sucked, pushed through however.

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Charles Meyers
August 18th, 2021 at 2:11 pm
Commented on: 210818

Split jerk 5-5-3-3-3-1-1-1-1 reps

82.5-117.5

132.5-142.5-152.5

162.5-177.5-192.5-202.5(f)

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QiHui Xing
August 18th, 2021 at 1:19 pm
Commented on: 210818

70-80-90-100-105-110-115-120-125KG.

https://youtu.be/UT8LcjtfgPs

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Jeffery Powell
August 18th, 2021 at 1:16 pm
Commented on: 210818

95, 105


115, 120, 125


130, 135, 145, 150

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Stacey Thompkins
August 18th, 2021 at 9:43 am
Commented on: 210818

M/46/6'2"/180#


5 - 135/145

3 - 155/160/165

1 - 175/180/185/190#

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Steven Thunander
August 18th, 2021 at 4:34 am
Commented on: 210818

Globo scale: If using iron plates build to heavy singles that you can control. Set pins up in the rack, or just know your limits. A great time to practice and perfect your split jerk technique. If using dumbbells today use the same rules, sans the rack. If you max out the dumbbells do AMRAP sets or multiple fast singles. Another option is to practice split jerk technique then do split jerk stance strict presses with the dumbbells.


Bodyweight sub: Spend 15 minutes after warmup working on kipping handstand pushups, with a deficit if possible. Scale as necessary. If you don't have a wall do clapping pushups. Also throw in some knee ups and explosive squat jumps for power production.

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Antonio Alves
August 18th, 2021 at 7:14 am

Thanks for these tips, always useful, especially when lacking ability, equipment, or both ;)

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Chris Sinagoga
August 18th, 2021 at 1:19 am
Commented on: 210818

Champions Club Scaling Notes


RANT

Nothing to rant about, but make sure you can alternate feet on the split jerks, especially on the lighter/more-rep sets.


WORKOUT THEMES

Now that I think about it, a heavy split jerk is probably the most difficult way to challenge jumping/landing in all of weightlifting. Upright torso, unilateral loading, overhead position, and heavy load.


MAIN DECISION

Do I have the technique/strength to make a 1 rep max the best use of my time, or should I do more reps at a lighter weight?


TECHNIQUE SCALE

More reps as a lighter weight, maybe sets of 10 or more. And alternate your freaking feet.


CONSISTENCY SCALE

As listed, but find a rhythm and rebound on the sets of 5 and 3. This also puts a big time challenge on our squat shape (the dip) because it becomes like a really heavy wall-ball.


INTENSITY SCALE

Do a short burpee set or sprint before each lifting set.


INJURY SCALE

Upper-body - Do a max effort back squat and then maybe practice some box jumps or lunges between sets.

Lower-body - AMRAP in 20 minutes of: 60-sec. handstand, 20 knees to elbows


MY STUFF

Not great today. 205. Felt good early on but was kind of bullshitting/impatient in working up in weight. Did all splits on opposite foot but that didn't make a difference.


GENERAL FEAR LEVEL: 3

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