TRAINING CROSSFIT ATHLETES ON THE GOLD COAST

In today's blog we have a brief look at the split jerk, considered by many as the most explosive overhead lift, how much weight you can jerk comes down largely to your technique.

Some quick tips for your split jerk:

* Don't let your elbows drop on the dip and drive, keep them high.

* Focus on keeping the weight on your heels during the dip.

* The dip should be shallow and controlled, ready to explode on the drive.

* During the drive jump up and push your weight under the bar, as you land lock your elbows out.

* Land in a split stance, similar to a lunge but with feet on separate "train tracks." Your front shin is vertical and your back leg is bent with the weight supported on the ball of your foot.

* Finish the lift, recover, front foot back, back foot forward.

Today's WOD:

To view today's WOD (or workout) please log-in with your username and password. New users must subscribe for $33 a year (less than 9cents a day).

Or come to the gym and view the workout!