2-11-26 Soulshine Crossfit WOD

Feb 10
1 min read

🟥 Acid Bath

Workout Definition

For Time:

500m SkiErg

500m Row

1000m Bike Erg(Sprint Effort)

Intention: Pure pain tolerance. All out sprint.

Logistics/Subs: If machines are limited, stagger start or create a circuit flow.

📌 Rx for Age GroupsAll Groups: As written.

General Warm-Up (7:00)

Purpose: Shoulder prep and rapid extension.

Slam ball tabata

Line complex

burpee broad jumps

10 Yoga Push-Ups

10 Push Press

10 Tall Jerks

Coach Focus: Vertical dip/drive.

Specific Warm-Up / Prep (8:00) — JerkDrill the split.

Scoring: Checkbox

🟩 Jerk Primer @ 50% of Split Jerk 1RM

3 Sets

1 Push Jerk

2 Split Jerks@ 50% of Split Jerk 1RM

Intention: Footwork speed.

Look For: Soft elbows on the catch.

📌 Rx for Age GroupsAll Groups: As written.

Scoring: Checkbox

Split Jerk 8x1

Split Jerk for load:

#1: 1 rep

#2: 1 rep

#3: 1 rep

#4: 1 rep

#5: 1 rep

#6: 1 rep

#7: 1 rep

#8: 1 rep

Scoring: Load

Athletes Notes

🟩 Split Jerks

EMOM 8 Minutes

1 Split Jerk@85% of 1RM Split Jerk

Intention: Heavy singles under time pressure.

Cues: Big breath, aggressive drive.

📌 Rx for Age Groups50–59: As written60–64: Push Jerk allowed65+: Push Press

Comments

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