May 16, 2017

Exodus Elite – CrossFit


Warm-up (No Measure)

Shoulder Mobility

Skill Practice Warm UP

Weighted Pistol

Weighted Pistol each leg
Spend 8 minutes working up to your max weighted pistol x 3 (or progression)

Strength {Lift}

Split Jerk (3-2-2-2-1-1-1-1 split jerk or push jerk)

Drop the clutch (AMRAP – Reps)

n 6 minutes

1 jerk (Health: 55lb / Athletic: 73lb / Performance: 135lb)

1 (20′) shuttle run out and back, no line touch

2 jerks

2 round trip shuttle

3 jerks

3 round trip shuttle


* Women’s “Performance” weights and reps (Rx)

Scaling Guide: 30 – 100 reps. Scale up: 155lbs/93lbs

Coaching tip:

Warm-up (No Measure)

Hustle on the shuttle runs, and take your time on the jerks. No line touch on the shuttle runs. You are better off trying to do bigger sets on the shoulder to overhead (rather than having to do lots of extra cleans). Catch the jerk with ‘soft knees’ when you lower the bar so you aren’t slamming the bar onto your shoulders. You can use a split jerk or push jerk as long as you bring your feet together before lowering it. If you tend to shoot the bar out in font on jerks, make sure your shoulders are mobilized well, and that you aren’t going too deep into the dip portion. It should be short and explosive!

Optional cash out:

Metcon (AMRAP – Rounds and Reps)

10 burpees, 10 toes to bar, 4 minutes