WOD: Monday 251020

• Coaching Brief & Class Overview

Today’s session pairs a technical barbell primer with a classic CrossFit benchmark retest. The warm-up focuses on shoulder stability, pressing mechanics, and timing through the dip-drive for the split jerk. The goal is to help athletes build positional awareness and balance—especially in the catch and recovery. During the lifting portion, athletes will refine bar path and tempo under control, pausing both in the dip and at the bottom of the split to develop confidence and stability.

The conditioning piece, “Impulse” (Open 19.1), is a pure engine test that demands composure and rhythm. Athletes will alternate between rowing and wall balls for 15 minutes, finding a sustainable pace from the start. Coaches should cue breathing patterns, consistent transitions, and deliberate wall ball mechanics—drive through the legs, exhale on the release, and relax the shoulders on the catch. The workout rewards patience early and composure late; remind athletes that smooth pacing beats sprinting in the opening rounds.

weightlifting:

Split Jerk

Every 2:00 x 6 Sets

Pause Split Jerk + Split Jerk

1+1 @ 70-75%

*Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)

% of Split Jerk

Modifications:

- Adjust to Push Jerk or Push Press if the Split Jerk is a problematic movement for refining form and technique.

- Adjust to Dumbbell Split Jerk, Push Jerk or Push Press for those where the barbell creates movement limitations.

Level 1 / New Athletes:

Every 2:00 x 6 Sets

Push Jerk + Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)

Metcon: "Impulse" (Open 19.1)

15:00 AMRAP

19 Calorie Row

19 Wall Balls

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Accessories:

For Quality

4 Sets:

50/50ft (15/15m) Single Arm Overhead Carry

10/10 Tall Kneeling Paloff Press

:30/:30 Side Plank