CrossFit – Fri, Nov 4


A. General

3min Row or Bike @increasing intensity on each min

B. Mobility

Quadruped lat stretch

60 total seconds, switch at half

C. Specific: Jerk Drills

Focus on a strong but shallow dip

Banded Jerk Dip Drill

@ empty bar

5 jerk dips

5 tall jerks

5 Split jerks

C2. Specific: Metcon

CTB drills: Main focus is on the push away in the swing for both the ascent and the descent.

– Box assisted beat swings

– Beat Swings

– Jumping kipping pull ups:

– One leg jumping kipping CTB

-One leg jumping CTB butterflies

Split Jerk (4 sets
2 Jerk dips @105%
1 Jerk @85%+
Rest 2mins

Score: Weight of Jerk

TC: 18 mins

Scaling options


4 sets @moderate-heavy

2 Jerk dips

2 Jerks

Rest 2mins


As written


4 sets from blocks

2 Jerk dips @105%

Rest 60 sec

1 Concentric Jerk @85%+

Rest 2mins

Metcon (Time)

7 rounds for time

12 CTB

15/12 Cal Bike/Row/Ski/200m Run

TC: 15mins

Score: Time

Scaling options


10 Jumping C2B or Ring rows

10/8 Cal Bike or Row or Ski


8 Assisted CTB or Pull-ups

15/12 Cal Bike or Row or Ski



Extra Accessory
Metcon (Checkmark)

100 Banded Hip Thrust @mod-heavy band

Hold 5 seconds every 5 reps