Mobility WOD

Front or Rack Jerk 1-1-1-1-1

2min max rep Double Unders
3min max rep Kettlebell Snatch
4min max distance Burpee Broad Jump

Post loads and reps tp comments.

When you see “jerk”, 99% of the time, we practice jerking the bar from the front rack position. So why in the world would anyone ever want to jerk from behind the head? Graham Holmberg, the winner of the 2010 CrossFit Games, had never practiced rack jerks before the Games. On the second WOD of this year’s Games, the Pyramid Helen ended with a max overhead lift. Once the athletes were given the instructions on the guidelines for the WOD, a coach offered Graham a tip: jerk from behind the head and you will jerk more weight than from the front rack position. If you watch the athletes who competed in the early heats, most, if not all, jerked from the front. Graham was in the last heat, finished first in Helen and once he got to the overhead, decided to give a rack jerk a go…he PR’d his jerk by 20 pounds and finished third in the max overhead at 285 lbs. (You can watch the archived WOD here click on the first drop down menu and select July 17, 10-11 am.)

Watch this video of Aimee Anaya doing jerks at Mike’s Gym. Notice she does not press the bar overhead; the height of the bar never moves up. Instead, Aimee drops her body DOWN under the bar and locks her arms out to support the weight. She recovers by taking a small step back, then brings her back foot foward. It’s all about speed through the middle and getting under the bar FAST. If you find your jerk to be slow, check and see if you are pressing the bar overhead (that’s slow), or are you dropping down under the bar (that’s fast!).

Post thoughts to comments.

Wednesday WOD, October 6, 2010

6 thoughts on “Wednesday WOD, October 6, 2010

  • October 6, 2010 at 8:39 am

    Rack Jerk (just sounds nasty) – 155-185-205-225-245 Fail

    Single Skips – 280 X
    KB Snatch (35 lb) – 48 X
    Burpee BJ – 40 X – 150 Meters??

  • October 6, 2010 at 12:51 pm

    Nice work Brent.. I decided to take your advice and hold off on CF rest of this week. Sigh. Hopefully I wont be too useless next week..

  • October 6, 2010 at 3:32 pm

    What is a Burpee BJ? Sounds kinky…

  • October 6, 2010 at 4:38 pm

    whisky (aka super aggie) – thought the same thing!!

    Fun wod but way to much counting

  • October 6, 2010 at 6:35 pm

    Good luck in chicago Faith!

    Whisky – I think that is what you do after the rj.

    Anyone running tomorrow?

  • October 7, 2010 at 6:30 am

    Burpee BJ comes before the burpee ZJ…

Comments are closed.