LOADED – JERK SESSION

CrossFit Kova – Loaded

Warm-up

Foot Work Drills for Push Jerk/ Split Jerk

Push Jerk:

– Move feet from under hips to squat stance

– Jump feet to squat stance

– 10 x Jump Squats ( jumping from standing under hips to bottom of squat)

– Dip/Drive & Jump Squat x 5

– Dip/ Drive & Land (Quarter Squat) x 5

– Dip/ Drive & Land including Arm Punch Overhead x 5

– Push Jerk x 5 (with broomstick)

Split Jerk:

– Step Feet Out to landing position (split)

– Jump to Split + Recovery x 5

– Dip/ Drive & Split + Recovery x 5

– Dip/ Drive & Split + Recovery (including Arm Punch Overhead) x 5

– Behind Neck Split Jerk x 5 (with broomstick)

– Split Jerk x 5 (with broomstick)

Push Press + Push Jerk

Push Press + Push Jerk

6 x 1
Go as heavy as possible on the Push Press with good form. The goal here is to feel yourself drive through the bar on the Push Press & replicate on the Push Jerk

Push Jerk

Push Jerk

3 x 1

Split Jerk Complex

3 Jerk Dips + 1 Split Jerk

5 x 1
Similar to the Push Press + Push Jerk, feel yourself driving through the bar before finishing with fast and aggressive footwork

Jerk Accessory

Kettlebell Split Press

3 x 10 reps
This is a strengthening drill for stability in your catch position. Use 2 Kettlebells (1 per hand) and press overhead from your catch position. The goal here is to stay as still and positionally perfect as possible, it is not a heavy drill.




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