Forever Young CrossFit – Weightlifting for CrossFit

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WL – Shoulders & Hips (No Measure)

Duck walk w/ PVC; 2 x (down & back)

Prone press to slamball (30 reps)

PVC passthroughs (10 reps)

PVC passthroughs (10 reps) + 2.5#

PVC passthroughs (10 reps) + 5#

PVC passthroughs (10 reps) + 7.5#

WL – Jerk Pregression 2.0 (No Measure)

Jerk Progression (using bar w/ empty bar)

3 Strict press

3 Push press

3 Push Jerks


15x foot work drills w/ hands on hips (no bar)

15x tall jerks w/ bar

10x full split jerks w/ bar

1: Split Jerk (3-3-3-3-3-3-3-3)

Take 15 min, to work up to a technical 3RM

2: Jump To Split (8×3@challenging weight)

Place the barbell behind the neck as you would for a back squat, being sure to use a fairly narrow grip. Actively pull the bar tightly against your body to ensure it doesn’t shift during the exercise. Dip at the knees and drive upward slightly like a jerk with less upward power—just enough to create some time and space to split your feet. Jump your feet out quickly into your jerk split position and absorb the weight tightly, making sure to land in the proper position with your weight balanced approximately evenly between your front and back foot, and keeping your trunk tight and upright. Recover by stepping back about a third of the way back with the front foot, then stepping the back foot up to meet it.

3: Jerk Dip Squat (6×5@challenging weight)

Place the bar in the jerk rack position with your feet in the same stance you use to jerk. Bend at the knees only just as you would for the jerk with a smooth and controlled tempo, and stand again with the same controlled tempo. This is not a quick, springy movement like the actual dip and drive of a jerk, but a controlled strength movement.