WOD

Thu, Aug 20

Coach B

It's Heavy Day at CFA! This one will be fun... 7 split jerk singles, increasing in load to find today’s 1-rep max.

We'll do lots of foot work to get you ready for your 1-rep max today. 🏋🏼‍♂️

Happy Birthday, Erandi!!! 🎉🎂🎉🎂



Coach J

Happy Birthday Erandi 🎉
Congratulations on 50 classes Brittany!!! 💪



Happy Birthday: Erandi A
Welcome: Cristine
CrossFit 20260820Strength + Skill 2026 0820Split Jerk Max

CrossFit 20260820


(No Results Tracked)
WARM-UP:
200m walk
AMRAP x 4mins:
10 alternating Samson stretches
10 up-downs
10 alternating plank reach-throughs
10 PVC shoulder presses
10 alternating jumping lunges
1 wall walk + :10 hold at the top

WOD MOVEMENT REVIEW & WARM-UP:
3-4 sets:
3 split jerks
– Work up to starting workout load

HEAVY DAY! WOD: For load:
Split jerk
1-1-1-1-1-1-1

– All sets 80%+ of 1-rep-max shoulder-to-overhead
– lift every 3:00

MODIFICATIONS:
-Self-scale loading to focus on the technique of the movement

STIMULUS NOTES:
Heavy day going from shoulder to overhead
Build to a heavy single across the 7 sets
Barbell from a rack

STRETCHING:
1:00 banded shoulder stretch/side

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775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)