CrossFit | 210706
Tuesday

210706

Workout of the Day

39

Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:

10 box jumps
15 push jerks
20 seconds of Echo bike

♀ 20-in. box, 65-lb. jerks
♂ 24-in. box, 95-lb. jerks

Post total number of calories completed to comments.


Scaling:
This workout involves some strategy. Go all out on the bike and survive the rest, or pace it a bit and aim for more rounds. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds of Echo bike

♀ 12-in. box, 35-lb. jerks
♂ 18-in. box, 55-lb. jerks

Workout Tips

2
tips
Watch

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 210706

41 Comments

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Sebastian Wieczorek
August 18th, 2021 at 7:53 am
Commented on: 210706

August 14th, 2021


wu: bike, pvc

skill: slips

wod: amrap'10

10 box jumps step down 50 cm

10 push jerks 30 kg (I wrote down the rep scheme incorrectly)

20 sec echo bike cal

6 Rnds + 5 reps; 45 cal


post: walk, bike, stretch

(edited)
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Jeffrey Howard
July 17th, 2021 at 4:36 pm
Commented on: 210706

M/25/5'8"/155lb

CrossFit AFK


38 cals - Rx (4+14)

(12-9-11-6, thought I could get another small round in, should have rested and hit the last one I was actually able to so that I could have finished more calories.)

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Dan Morris
July 16th, 2021 at 12:01 pm
Commented on: 210706

4 rounds + BJ + 10 PJ


42 / 6’0 / 190

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Mario Cruz
July 16th, 2021 at 12:22 am
Commented on: 210706

Rx

5rds

echo bike Cals

33

(edited)
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Leonel Manzilla
July 14th, 2021 at 1:21 am
Commented on: 210706

No stationary bike so

200m on normal bike


4 rounds plus 10bj n 10 PJ


RX 95lb


Male 23y 175cm 83kg

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Ralph Keeley
July 13th, 2021 at 4:45 am
Commented on: 210706

M/35/6'/175#


5+3 Rx; 53 rowed calories (did not reset monitor between rounds)

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Nate Gordon
July 12th, 2021 at 3:59 pm
Commented on: 210706

5 rounds 35 calories

assault air bike

(edited)
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Anastasia Panagiotis
July 10th, 2021 at 2:17 pm
Commented on: 210706

31 cals rx🙂 think that ended up being 6 rounds plus 10 box jumps and 3 push jerks at the end

(edited)
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Christian Simpson
July 9th, 2021 at 10:40 am
Commented on: 210706

Couldn't even get a fourth round in...24 cal

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Byron Hills
July 9th, 2021 at 3:00 am
Commented on: 210706

Rx except 75# push jerks

20 calories

4 rounds

(edited)
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Lincoln Kerger
July 8th, 2021 at 3:42 pm
Commented on: 210706

Scaled to 20" box and 75# for PP. Subbed 50m run for ride (equip not available today).

5rds + 5 Box Jump


Finished the 6th round for good measure.

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Michael Witous
July 7th, 2021 at 11:49 pm
Commented on: 210706

M/60 RX

24 Cal

7 full rounds

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Scotty McCartney
July 7th, 2021 at 9:46 pm
Commented on: 210706

M/47/195#/5’10”


7/7/6/7/6/3 Rx (assault bike)


10 sec on bike in 5th rd.

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Morgan Greene
July 7th, 2021 at 6:29 pm
Commented on: 210706

28 calories

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Chris Meldrum
July 7th, 2021 at 1:40 pm
Commented on: 210706

Subbed AirDyne bike, otherwise as rx’d.  63 cals.


Got through 5 rounds, calories were 13-13-13-12-12.  Last 2 rounds were estimates, as the wire on my bike shorted and I lost the display.  I would guess I got between 11 and 13 both rounds – I went HAM on the last bike since I knew it was my last hurrah.  This was a fun one – shows you how fatigued you can get from an all-out bike for 20 sec.  After round 1, I did step-ups instead of jumps, as I was coming off the bike pretty hot and needed to recover a bit.  Jerks unbroken, but they stung a bit in later rounds.  Went hard on the bike but not so hard I would redline.


48m/5'10"/185

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Sam Meixell
July 7th, 2021 at 1:11 pm
Commented on: 210706

26 rowing calories in 10 minutes while performing rounds of:

10 box jumps, 20"

15 push jerks, 65#

20 seconds of rowing

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Brian Louchis
July 7th, 2021 at 4:30 am
Commented on: 210706

10 minutes:

10 box jumps, 20" bench

15 push jerks, 35 lb dumbbells

20 seconds bike sprint


6 rounds plus 25 reps


no idea how many calories due to broken monitor on bike

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Nathan Goisnard
July 7th, 2021 at 1:44 am
Commented on: 210706

modified


10 box jump ~22"

15 push-press 2x 40lbs dbs

5 burpee


6 rounds + 11 reps


good

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Kevin Flowers
July 7th, 2021 at 1:34 am
Commented on: 210706

M/56/6'1"/178


10 min AMRAP:


10 box jumps (24")

15 push press (95 lbs)

20 sec Rogue Echo bike (for max cal)


Rx: 6 rounds + 10 BJ + 11 PP; 26 cal on Rogue Echo bike

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Az Native
July 6th, 2021 at 11:32 pm
Commented on: 210706

Finished 4 rounds +6 BJ, 20 cal total on regular recumbent bike at home. Scaled PJ way down to 65. Coming back after almost 3 weeks with flu, blahhh!

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Troy Bruun
July 6th, 2021 at 9:51 pm
Commented on: 210706

10 min AMRAP: 5rds+25


30 cal total


10 Box Jump (24”)

15 Push Jerk (65lbs)

20 sec cal Row 6/6/6/6/6

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YooSik Kim
July 6th, 2021 at 8:55 pm
Commented on: 210706

‘MayTiger’

Complete as many reps as possible in 5minutes of:

5 strict pull-ups

5 strict ring-dips

10 pistol alt.

4R


1min rest


Complete as many reps as possible in 5minutes of:

10 One-arm dumbbell snatches alt. 22.5kg

5 Dumbbell’s thrusters 

3R

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Antonio Alves
July 6th, 2021 at 8:41 pm
Commented on: 210706

Modified / scaled:

--

Complete as many mountain climbers as possible in 10 minutes while performing rounds of:

10 broad jumps

15 DB push jerks w/ 2x12,5 kg DBs

20 seconds of mountain climbers

SCORE: 137 (4 rounds: 35 + 35 + 35 + 32)

--

Nice combo, even in this modified form.

5 km run during lunch break

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Coastie Nick
July 6th, 2021 at 7:59 pm
Commented on: 210706

Subbed row for bike, all else as Rx’d (M):

5 rds, 33 cals


My 11y.o. daughter: Subbed row for bike, scaled PJ to 20# (F):

5 rds, 14 cals

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Liz Rekas
July 6th, 2021 at 5:22 pm
Commented on: 210706

4+5 modified

subbed cal for burpees - 21 total

55#/20” - post baby box jump PR!

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Jim Rix
July 6th, 2021 at 4:43 pm
Commented on: 210706

Am moving to Colorado later this month. Anyone happen to live and work out in Woodland Park?

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Jim Rix
July 6th, 2021 at 4:42 pm
Commented on: 210706

24” box jumps, 75# push jerks, and rows

4 rounds even and 25 cals.


A welcome WOD after 1775


58/5’8”/160

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Steve Day
July 6th, 2021 at 4:41 pm
Commented on: 210706

40lb dumbbells for push jerks

Subbed regular stationary bike - no echo bike


7 rounds - 5 cal per round = 35 cals

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James Gentile
July 6th, 2021 at 4:07 pm
Commented on: 210706

Completed in the a.m. Subbed 10 m shuttle runs for 20s for the Echo bike.


4 rounds + 25 reps. x3 shuttle run each round so x12 total.


Was a bit of a 'through the motions' WOD for me today. The push jerks were broken into two rounds after the first round. Need to get my hips more involved as I feel like I am more push pressing than jerking.

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Charlie Pokorny
July 6th, 2021 at 3:40 pm
Commented on: 210706

Cals on C2 rower otherwise as Rx'd

46 cal - Almost 6 rounds - got capped with 5 seconds left in the 6th row

m/53/5'11"/200#

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Erik Dresner
July 6th, 2021 at 3:21 pm
Commented on: 210706

Subbed box jump with Bench jump overs 20.5 inches and bike with rowing


42 cals (10-10-10-12)

(edited)
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Jonathan Elmore
July 6th, 2021 at 2:26 pm
Commented on: 210706

Rx 4 rounds +5

36 calories

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Charles Meyers
July 6th, 2021 at 2:17 pm
Commented on: 210706

10 box jumps

15 push jerks

20 seconds of Echo bike

20” box 75 lbs

3 Rds plus 1 box jump

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Nicole Deaver
July 6th, 2021 at 1:48 pm
Commented on: 210706

Rx/Subbed:

10mins

10 box jumps (20”)

15 push jerks (65#)

20 sec burpees


28 burpees (4 Rds + 12 reps)


My bike no longer has a monitor so I subbed burpees. I should have scaled the push jerks they were slow & felt heavy fast.

(edited)
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Stacey Thompkins
July 6th, 2021 at 1:35 pm
Commented on: 210706

M/46/6'2"/180#


Scaled/modified to 35# DxKB push jerks and assault bike cals the rest as rx'd...

46 cals

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QiHui Xing
July 6th, 2021 at 9:52 am
Commented on: 210706
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Joe Conradi
July 6th, 2021 at 9:30 am
Commented on: 210706

Scaled to :

alternating box jump and step ups

2x45#DBs PJs

elliptical


34.7 cal



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Sandeep Gadde
July 6th, 2021 at 8:33 am
Commented on: 210706

56 cals on AB

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Nolan Mooney
July 6th, 2021 at 5:36 am
Commented on: Workout Tips

Hell Yeah DAVE!!!! Hup Holland Hup! #faffie

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Dave Vonk
July 6th, 2021 at 5:34 pm

Hahaha PEACE OUT

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Chris Sinagoga
July 6th, 2021 at 12:33 am
Commented on: 210706

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Giving us an option for low volume after a rough few cycles, jumping, jumping with an upright torso, high intensity monostructural movement are also themes.


MAIN DECISION

What do I do with the bike portion if I don't have a bike that tracks stuff like that?


TECHNIQUE SCALE

AMRAP in 20 minutes of:

10 box jumps

15 push jerks

Hop on an actual bicycle (with a helmet!) and pick a spot to ride to


CONSISTENCY SCALE

AMRAP in 10 minutes of:

10 box jumps

15 push jerks

20 mountain climbers (each side)


INTENSITY SCALE

5 rounds of:

10 box jumps

15 push jerks

sprint 200 meters

*rest as needed between


INJURY SCALE

Upper-body - as is, just one-arm push press

Lower-body - AMRAP in 10 minutes of: 10 sit-ups, 10 push press


MY STUFF

45-lb. push jerk, short sprint subbed for bike, went for quality


GENERAL FEAR LEVEL: 8?

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