January 3, 2023 – Performance

  • WOD
  • January 3, 2023
  • (0)



Draw out jerk footwork: Jerk warm-up with an empty barbell

Followed by…

Three sets of:
Split Press x 5 reps
Rest 60 seconds

Followed by . . .

Three sets of:
Split Jerk x 5 reps with a 3-second pause in the dip and a 3-second pause in the catch
Rest 60 seconds

Followed by . . .

Three sets of:
Split Jerk x 3 reps (build in weight)
Rest 60 seconds

Followed by . . .

Three sets of:
Jerk Balance x 3 reps
Rest 60 seconds



Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep @ 80-85%

The focus of today’s session should be on perfect footwork. We want to see athletes pause for one to two seconds in the receiving position before recovering; during that time athletes should focus on their weight distribution to ensure that they are optimally balanced and stable under the load. Focus on perfect mechanics…even if that means you need to keep the loading a little lighter today!


Complete as many rounds and reps as possible in 12 minutes of:
8 Strict Handstand Push-Ups
16 Chest-to-Bar Pull-Ups
32 Double-Unders

The post January 3, 2023 – Performance appeared first on Invictus Fitness.

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