03/26/2014 CrossFit Gyms in Cherry Hill

CrossFit Turbocharged – CrossFit Gyms in Cherry Hill

Split Jerk

Metcon (Time)

4 Rounds For Time of:

Buy in: 8 count body builder

10 Chest-to-Bar Pull-Ups
20 Butterfly Sit-Ups
40 Double-Unders

Coaches’ Notes:

Well alright…last, but not least, 14.5 will be announced tomorrow night and no matter how difficult, we are fired up for it! I know you guys and gals doing the open will tackle it head on! Some will crush it. Some will do the best they can and that’s all anyone can ask of another. So, no matter what, we all win!

Quick side note: Make sure you are taking care of your hands in the meanwhile! Some of you were bound to get a tear during the last 4 CrossFit Open WOD’s. Now, you need to treat those rips with care and wrap them correctly. While there are many ways, please do not put the sticky side of the tape on your rip! If you see someone do that on Youtube, please find another video. Use the one we made or that someone reputable made. Some of the games athletes have made some great videos on this topic as well.

Okay, as they say….”If you ain’t splittin’, you aint hittin’ the jerk”. They actually don’t say that. That was me coming up with a hidious rhyme that simply didn’t work. But, truth be told, not all splits are created equal. They take time. There is a lot that goes into getting the most out of utilizing your entire body during the jerk. And, there is a lot that goes into your consistently landing in the proper position each time. It’s not just about power, but balance, efficiency etc…

You need those feet turned in just the right amount, the space between your feet just the right amount, hips and knees where the should be and more before standing tall for the finish. I haven’t even gotten to the upper body. Take your time and focus on at least one aspect of it that you are going to nail today.

The 8 Count Body Builders are NOT Burpees. Please see the diagram here and check out position #5 in particular.

~Coach Brad

P.S. Of course there will be some scaling on the chest to bar pull ups. But, for others, it’s time to get comfortable being uncomfortable with them. You can do it!

crossfit 8 count body builders