Gobemouche

CrossFit Boro – CrossFit

Today we are practicing the Split Jerk! While not a commonly trained movement, it is unmatched in its ability to cultivate your coordination, balance, strength, and agility in the shoulder to overhead exercises.

The metcon involves two gymnastics movements. Yep! Box Jumps and Sit-Ups are considered gymnastics in CrossFit because they are bodyweight movements. You should be wrapping up this work in 1:30-2:00, leaving you with lots of rest time. If you find that’s not the case, re-evaluate your box height or GHD sit-up range of motion!

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A: Split Jerk (12×1, ascending weight)

Rest 40-sec between sets

B: Metcon (4 Rounds for time)

Every 3 minutes for 12 minutes (4 Rounds)

15 Box Jumps (24/20″)

15 GHD Sit-Ups

Score is time per round

Mobility

anterior shin smash

banded overhead distraction

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