Split Jerk Skills and Power Jerk Volume

I hit some split jerk footwork drills today and played around with a movement I rarely do. It was fun!

There are a few ways to figure out your ideal split stance position. I like Coach Burgener’s method and another one from Coach Zygmunt Smalcerz, demonstrated by Donny Shankle. My most comfortable position is right in between both methods.

Here is Coach Burgener’s

Jerk Foot Position


If you can’t get your head around the diagram, check out the video below from Jami Tikkanen of Reebok CrossFit Thames.



And here’s Coach Smalcerz’s


Playaround with them and see what works best for you.

Thursday 1st November

8 sets – Jerk then Jerk from split x3 at 50% – 70kg

3/3/2/2/1/1/1 Power Jerk – 90-100-110-115-120-125-130

I enjoyed the power jerk…




Jerk volume and LOTS of mobility

Feeling a little fragile today…yesterday has left its mark!

Thursday 25th October

30 mins of ankle, hip and T-spine mobility

15×1 EMOM jerk at 80%  – 112.5kg

FYI – Jerking without blocks sucks!