HeadQuarters – CrossFit

static warm up (No Measure)

PVC pass thrus x 10

PVC around the worlds x5 each direction

PVC shoulder opener (press pvc into ground)

10 leg swings forward (each leg)

10 leg swings side to side (each leg)

20 air squats

20 split squats (x10 each leg)

lizard pose

hamstring stretch

calf stretch

seal pose

twisted cross

thread the needle

Clean and jerk warm up (No Measure)

2 rounds of following complex:

4 tall muscle cleans

4 front squats

3 power cleans from above the knee

3 front squats

2 full cleans from below the knee

5 strict press

4 push press

3 push jerks

2 split jerks


Split Jerk


Build weight over sets

start counting around 80%+. pause in the catch for a second or two.

focus on leg placement on these under heavier loads. Brace with the core, think of straight down and straight up movement. drive through the middle of the foot and let the legs be the work horse on getting the bar overhead. during the receiving work on being balanced and be comfortable holding that position.

Split Jerk

Metcon (Time)


Power Cleans 115/75, 95/65lbs

RX+-Toes to Bar RX-(k2e)

Run 200m