CrossFit | 201025
Sunday

201025

Workout of the Day

39

2007 Reload
For time:

1,500-meter row
Then, 5 rounds of:
10 bar muscle-ups
7 push jerks

♀ 145 lb. ♂ 235 lb.

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With the push jerk, you will be able to move overhead as much as 30 percent more weight than with the push press. Similar to the push press, the push jerk employs the hips to create upward momentum on the bar, but the athlete then pushes against the bar with the arms and dips a second time to receive the push jerk in a partial squat. With the arms locked out, the legs complete the lift. After mastering the push jerk, you will find that it will unconsciously displace the push press as your method of choice when going overhead.

WatchThe Push Jerk

Comments on 201025

39 Comments

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Kury Akin
March 28th, 2021 at 1:14 pm
Commented on: 201025

Well it makes a change from running.

17:50. 1.5km row, 3 strict ring MU, 7 push press @55kg

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Cy Azizi
December 18th, 2020 at 7:07 pm
Commented on: 201025

43:57. 135#, first 40 jumping mu

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Hank McKibban
December 1st, 2020 at 8:00 pm
Commented on: 201025

22:47 (5x MU, 165# PJ)

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Jeff Chalfant
November 15th, 2020 at 10:34 pm
Commented on: 201025

17:03 not rxd: 153lb (women’s bar used)

1500m row then,

3 rounds of:

10 bar muscleups

7 push jerks


I ripped big on the first set of round 4 so I decided to call it a day. Muscleups broken 5/3/2 and 4/3/3. These felt easy today. First set of 7 push jerk cycled unbroken but only because I didn’t want to pick the bar back up. These got smoother, felt easier on round 3. Muscleups continued to feel pretty easy, just tried not to get too out of breath. Completed an extra 2 sets of 7 push jerks at 153 after 10m of rest.


178/41/69”

(edited)
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Ralph Keeley
November 1st, 2020 at 10:44 pm
Commented on: 201025

M/34/6'/175#


Scaled to:

1,500m row, then:

5 rounds

5 bar muscle-ups

7 push jerks 165 lb.


17:15

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Az Native
October 29th, 2020 at 6:02 pm
Commented on: 201025

26:06, at home, subbed 1.5mile bike for row. Used 135 for PJ, 10/10 chest to bar PU/ring dip for MU.

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Christian Simpson
October 29th, 2020 at 4:20 pm
Commented on: 201025

Sc to 10 PU + 10 dips, 135# PJ

37:57

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David Smith
October 27th, 2020 at 2:22 am
Commented on: 201025

Went ahead and do this one Monday night. Scaled to:


50 burpees

then 5 rounds

10 pullups

7 push jerks at 95


12:16

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Michael Macias
October 26th, 2020 at 11:38 pm
Commented on: 201025

M 35 190

Sub 2.2mi run 22min

banded chest to bar

75#x2, 85#x1, 95#x2

22min

total 44min

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Kevin Flowers
October 26th, 2020 at 11:07 pm
Commented on: 201025

M/55/185/6’0”

15:35

Subs:

For row: Rogue Echo bike 2.5 miles (90 cal) 5:57

For PJ: 145 lbs

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Joshua Williams
October 26th, 2020 at 10:27 pm
Commented on: 201025

Had trouble deciding how to scale this with the limited space and equipment I have. Decided to just do:

1500 meter row

35 STO (155#)

11:25

still a brutal workout

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Erica McLean
October 26th, 2020 at 6:53 pm
Commented on: 201025

Subbed to 1.5 k run (8:16)

& kipping pullups and strict dips (I failed multiple reps on last set of dips so switched to negatives) and subbed to 95lbs. On the push jerks.

28:09

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Karina Findlay
October 26th, 2020 at 5:14 pm
Commented on: 201025

1500m row

5 rds

7 push jerks 65#

10 assisted pull-ups on barbell

10 dips

17:15

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Victor Rubio
October 26th, 2020 at 5:12 pm
Commented on: 201025

*scaled* apartment gym hasn’t brought out the weights yet

2007 Reload

For time:

1 mile run

Then, 5 rounds of:

10 jumping pull ups

7 push ups

18:51

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Chris Broomes
October 26th, 2020 at 12:46 pm
Commented on: 201025

I did not do this workout until Monday. I got zero sleep on Saturday night and um, heavy push jerks... I like my life. I still had to scale because I have no mastered muscle-ups of any sort yet as well as 235# - Woof!


1500m row

5 rounds of 10 C2B, 7 push jerks @ 135#

17:44

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Claire Fiddian-Green
October 26th, 2020 at 11:42 am
Commented on: 201025

19:54 scaled

95# push jerk cleaned from ground each set

10 C2B attempts

Warmed up with 4 min Tabata scales and 4 min Tabata L-sits from parallettes

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Daniel Lowe
October 26th, 2020 at 10:00 am
Commented on: 201025

1500m row


5 rounds

10 PU

10 Dips

7 push jerks

17:43

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Jeffrey Howard
October 26th, 2020 at 8:25 am
Commented on: 201025

M/25/5'8"/160lb

CrossFit AFK


16:34 - Sc (repeated original 2007 - Rx)

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James Gentile
October 26th, 2020 at 1:11 am
Commented on: 201025

No rower, subbed w/ 150 45lb bar SDHP. 5 rounds ×10 strict pull ups & x7 155lb push press.


16m.

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Charlie Pokorny
October 25th, 2020 at 9:20 pm
Commented on: 201025

Scale/sub to 5 rounds of 5 ring MU, 7 push-jerks 155-lbs

15:33

Row in 6:00

m/52/5'11"/200#

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Steve Day
October 25th, 2020 at 9:19 pm
Commented on: 201025

Scaled:

1,500 meter row

5 Round:

10 baby muscle-ups

7 strict presses - 35lb dumbbells


14:06


Not pretty but got it done.

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Katina Thornton
October 25th, 2020 at 9:08 pm
Commented on: 201025

Scaled to C2B PUs and 35kg barbell

1500m row 6:45

16:56

After watching all the Games events, you would think I would have gone a little bit harder or a little bit heavier. Oh well, on to Atalanta.

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Chris Mugan
October 25th, 2020 at 8:06 pm
Commented on: 201025

1500m Row


5 Rounds

10 Strict PU

7 Push Jerk (80kg)


20:54

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Robert Vest II
October 25th, 2020 at 7:45 pm
Commented on: 201025

21:16 with 145 Jerks.


wowzers. Great WOD

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Randy Crooker
October 25th, 2020 at 7:42 pm
Commented on: 201025

subbed/scaled:

1200m run

10 light band assist bar muscle ups

7 115lb push jerks

26:32

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Nicole Deaver
October 25th, 2020 at 7:21 pm
Commented on: 201025

150 single arm banded pull downs

5Rds

10 pull-ups

10 dips

7 push jerks (65#)

19:03

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David Williams
October 25th, 2020 at 7:08 pm
Commented on: 201025

M/36/170lb/5’7”


1 mile run: 7:36


5 RFT:

7 C2B

7 deep bar dips

7 push jerk at 105lb


11:30

19:06 total

(edited)
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Brett Eckles
October 25th, 2020 at 6:36 pm
Commented on: 201025

Modified to C2B and 165lb barbell. Still was tough


14:46


Row was 5:53


M/27/6’1”/195

(edited)
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Shaun Stapleton
October 25th, 2020 at 6:33 pm
Commented on: 201025

Just felt off today and it showed


90 Cal echo bike


3 rounds of:

10 bar MU’s

7 push jerks (135)


17:45


35/195/5’9/M

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Troy Bruun
October 25th, 2020 at 6:29 pm
Commented on: 201025

12:26


1500m Row (6:11.7)

5rds

10 Strict Pullups

7 Push Jerk (115lbs)

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Mike Andridge
October 25th, 2020 at 5:47 pm
Commented on: 201025

Scaled to

1500m row==7:05

into 5 rnds

7 strict CTB

5 push press @ 95#

13:42 total time

m/50/175

Appropriate scale after a weekend of camping....

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Charles Meyers
October 25th, 2020 at 4:31 pm
Commented on: 201025


1,500-meter row RX 6:54.5

Then, 5 rounds of:

10 bar muscle-ups standing leaning back and to muscle up

7 push jerks 82.5 lbs

24:56

(edited)
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Loris Giuliano Ferrari
October 25th, 2020 at 4:04 pm
Commented on: 201025

1500m row

Jump MU

Bar 57.5Kg/126lbs

Male 50yo181/79Kg

18:55

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QiHui Xing
October 25th, 2020 at 2:34 pm
Commented on: 201025

83kg push jerk: 19'12''.

https://youtu.be/qdEessYbflM

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Joe Conradi
October 25th, 2020 at 1:52 pm
Commented on: 201025

sub/scales to:

150 2x20#DB SDHP

5 rounds of:

3 2x70#DBs push jerk, 7 2x45#DBs push jerk

10 30# weighted dips

5 30# weight pull-ups, 5 strict pullups


24:37



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Michael Arko
October 25th, 2020 at 1:46 pm
Commented on: 201025

No rower, can't do MUs, can't even squat the Rx bar. So I changed this up substantially:


60 calories on elliptical trainer (5:34)

then 5 rounds of

10 strict pull-ups, hammer grip

10 strict TRX ring dips

10 push jerks, 95lbs, from rack

27:40


I anticipated 20+, but I should have done 4 rounds not 5. The last 2 rounds were practically at a crawl.

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Lincoln Kerger
October 25th, 2020 at 1:00 pm
Commented on: 201025

Subbed/Scaled:

1200m run

Then 5rds

10 C2B Pull-ups

10 Ring Dips

7 Push jerk 115#

19:49


The last 5 C2Bs in rds 3, 4, and 5 ended up being jumping C2Bs. Ring dips and PJ were unbroken. Could have gone heavier on the PJ looking back but I picked a weight I knew I could clean up and go unbroken all 5 rds, and that would still make me work for it. Monster workout, hopefully I have a rower available next time. Best of luck to the athletes competing today.

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Mike K
October 25th, 2020 at 12:57 pm
Commented on: 201025

150 sdhp with 45lb bar

5 rounds

10 pull-ups

7 push jerks 75lbs

17:10

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Chris Sinagoga
October 25th, 2020 at 4:08 am
Commented on: 201025

RANT

Big ups to Joshua Williams for his effort on the 5k. I see you!


WHAT ABOUT THE MOVEMENTS

Row - monostructural movement - mid distance - that can be done at an uncomfortably fast pace

Bar muscle-up - clearing an obstacle using as much body as possible

Push jerk - jumping with an external load, upright torso, and an added emphasis on overhead position


WHAT ABOUT THE FORMAT

Used as part of a bigger whole, meant to be one of those middle-duration workouts that can really be a burner. Mel brought up a good point a few workouts ago about the monostructural piece being equal to the other movements. I wonder if that's the case here; the couplet should last as long as the row.


TECHNIQUE SCALE

As close to rx as you can, disregard time scheme and maybe push the row to the back end of the workout if you want to emphasize the bmu/pj


CONSISTENCY SCALE

Row as listed

Sub strict chest-to-bar pull-ups for bar muscle-up

Double the push jerk reps and drop the weight bigtime


INTENSITY SCALE

As is, scale the bar muscle-ups and push jerks so they can be done unbroken. Maybe even sub rope climb for muscle-up. And sprint the row, leaving nothing in the tank for the couplet.


MY STUFF

I forgot my time. I think it was 16:something. Subbed a mile run for the row, 5 bar muscle-ups, and 145-lbs. on the push jerk


GENERAL FEAR LEVEL: 7 for normal people but I think this could be an 8 if you're really good at this CrossFit thing

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