CrossFit | 210921
Tuesday

210921

Workout of the Day

40

3 rounds for time of:

25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders

♀ 35-lb. DBs, 20-in. box
♂ 50-lb. DBs, 24-in. box

Post time to comments.
Compare to 180903.


Scaling:
Reduce the weight and reps to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.

Intermediate Option:
3 rounds for time of:
25 dumbbell push jerks
25 double-unders
25 weighted step-ups
25 double-unders

♀ 25-lb. DBs, 15-in. box
♂ 35-lb. DBs, 20-in. box

Beginner Option:
3 rounds for time of:
15 dumbbell push jerks
35 single-unders
15 step-ups
35 single-unders

♀ 10-lb. DBs, 12-in. box
♂ 20-lb. DBs, 15-in. box

The Dumbbell Push Jerk

For any jerk variation, the skill consists of using the hips and legs to create upward momentum, then dipping a second time to receive the load in a partial squat. The need to control two dumbbells heightens the demand for coordination and accuracy. Athletes that master the dumbbell push-jerk will develop a solid “lockout” of the arms and intuitive understanding of the overhead position.

Watch The Dumbbell Push Jerk

The Double-Under

5

"Double-unders require the athlete to propel the body upward and lift the feet up to several inches from the ground while making small, fast circular movements with the wrists in order to execute multiple turns of the rope with each jump. They develop dynamic balance, speed, quickness, agility, coordination, concentration, and cardiorespiratory efficiency." —Buddy Lee, "Jump Rope Basics, Part 2" (adapted)

WatchThe Double-Under

The Box Step-Up

1

The box step-up is similar in mechanics to any lunging variation. The athlete must use the strength of one leg to elevate themselves. The higher the box, the greater the demand on both strength and flexibility. Although often used as a scaled version of the box jump, the step-up can provide a challenge to even the most advanced athletes.

Watch The Box Step-Up

Comments on 210921

46 Comments

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Mike Scott
October 8th, 2021 at 4:37 am
Commented on: 210921

19:48 - Only two rounds. Scaled to intermediate (25 reps for all 4 movements) w/ 35 dbells & 20" box. Step ups were super hard because of recent heavy squat wod.

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Morgan Greene
October 7th, 2021 at 12:17 pm
Commented on: 210921

Scaled to 45# KBs: 21:33

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Brett Eckles
October 5th, 2021 at 12:19 pm
Commented on: 210921

14:52 with 35lb DB’s


M/28/6’1”/200lbs

(edited)
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Leonel Manzilla
September 30th, 2021 at 3:36 am
Commented on: 210921

Mama mía that was so uncomfortable


RX 28:28


Male 23y 175cm 83kg


50 db 24inch box



After WOD,

200 m farmer walk with 50lb db


Then 2 more rounds with 35lb kb 24inch

30 steps 50 du 30 shoulder press 50du


200m farmer walk with 35lb

(edited)
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Ralph Keeley
September 30th, 2021 at 1:45 am
Commented on: 210921

M/35/6'/175#


17:40 with 40 lb. dumbbells


Deo gratias

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Dave DeCoste
September 28th, 2021 at 6:31 pm
Commented on: 210921

15:06 scaled to 35 lb dumbbells (kept 24” box)


compare to 18:27 (same scale)

(edited)
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Shawn Hakimi
September 27th, 2021 at 2:22 pm
Commented on: 210921

Intermediate


15:08

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Gabriel Pereira
September 26th, 2021 at 10:50 am
Commented on: 210921

21:00 Rx

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Jeffrey Howard
September 25th, 2021 at 9:00 pm
Commented on: 210921

M/25/5'8"/155lb

CrossFit AFK


24:50 - Rx

(Held sets of 8 on jerks and step-ups with a small set to finish the whole 25. Focused on the dip and drive of the jerks and landing in the partial overhead squat, but arms/elbows were shaky. The step-ups took the most time and taxed my grip and shoulders. This really affected the double-unders in later sets, I had a trip in my last 3 sets of 50. The last round of step-ups was in smaller chunks of 4s to see if I could go faster with less rest but didn't really matter. I still lost about 1 minute each round from 7 to about 8 to about a 9 minute round at the end.)

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Jeffrey Howard
September 25th, 2021 at 9:02 pm

On 180903:

28:00 - with Rx dumbbells but a 20in box.

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Fabian Delaflor
September 24th, 2021 at 8:13 pm
Commented on: 210921

3 rds for time

25 #25db push jerk

100 single unders

25 #25 weighted step ups

100 single unders

19:55

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Michael Arko
September 24th, 2021 at 12:41 pm
Commented on: 210921

31# DBs, 22" box

29:26

Wow I sucked it. Really interesting how the push jerks messed with the double-under technique. DUs were a mess after each round of PUs, but silky smooth after the step-ups -- maybe because the jump/land timing is so different?

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Christian Simpson
September 23rd, 2021 at 4:19 pm
Commented on: 210921

Sc to intermediate, 35#DBs/20"/25 DU...

26:57 (9:33/9:03/8:21)

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Michael Witous
September 22nd, 2021 at 10:05 pm
Commented on: 210921

60/M/185

35# PJ

25# SU

14:44

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Antonio Alves
September 22nd, 2021 at 9:52 pm
Commented on: 210921

Modified / scaled, using 2x 12,5 kg DB

--

3 rounds for time of:

25 dumbbell push jerks

50 curb jumps

25 weighted step-ups (aprox/ 46 cm bench)

50 curb jumps

SCORE: 22'52''

--

Did 25 more push jerks to "cool down", and called it.

20 km bike ride in the morning

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Christopher Voght
September 22nd, 2021 at 9:37 pm
Commented on: 210921

3 rounds for time of:

25 dumbbell push jerks

50 double-unders

25 weighted step-ups

50 double-unders

♂ 35-lb. DBs, 20-in. box


21:30

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Damien Leroux
September 22nd, 2021 at 8:29 pm
Commented on: 210921

Rx : cap 15’ 3rd’s + 3/25 step up


https://youtu.be/waiIslXXUPk

(edited)
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Brian Louchis
September 22nd, 2021 at 7:50 pm
Commented on: 210921

11:29 WRx

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Jonathan Elmore
September 22nd, 2021 at 3:16 pm
Commented on: 210921

17ish timer porbs. I did intermediate with jumping butt kicks (first round did 40 instead of 35)

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Dan Morris
September 22nd, 2021 at 2:02 pm
Commented on: 210921

Scaled to 35lb DBs, 100 single-unders for 50 doubles and 20” box:


28:55


42 / 6’0 / 190

(edited)
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Ruthie Lloyd
September 22nd, 2021 at 4:04 am
Commented on: 210921

F/51/5'6"/145

Scaled to

20#DB

16"box

22:35

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Jake Kiddoo
September 22nd, 2021 at 2:58 am
Commented on: 210921

22:14 with 35# kBs

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Phill Kiddoo
September 22nd, 2021 at 2:48 am
Commented on: 210921

Scaled with 44#KBs

20:57

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Mike Munsee
September 22nd, 2021 at 2:12 am
Commented on: 210921

M 51/190/6’

scaled the dumbbell push jerks to push jerks with the barbell@#95 and used #25 dumbbells for the box step ups.

17:22.

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Nicole Deaver
September 21st, 2021 at 10:42 pm
Commented on: 210921

26:52 Rx, but subbed 100 SU- maybe should have scaled the weight too



Compare to: 27:06 Rx, but subbed 100 SU

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Felipe Camargo de Freitas
September 21st, 2021 at 8:36 pm
Commented on: 210921

General Warm Up


Tabata


Knee Push Up

Jumping Jacks


Specific Warm Up


E2MOM


5 DB DeadLift

5 Hang Clean

3 Front Squat

3 Push Jerk

1 Devil Press


* aumentando a carga e fazendo 2x (1 pra cada braço) - terminar com a carga do WOD 50kg s / 22kg


WOD


3 RFT


25 DB Push Jerk

50 Double Under (Corda Pesada)

25 W Step Lunge

50 Double Under


RX : 19’47”

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Steve Day
September 21st, 2021 at 7:30 pm
Commented on: 210921

45lb dumbbells and 20” box


16:17

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Coastie Nick
September 21st, 2021 at 7:11 pm
Commented on: 210921

Rx’d: 28:17

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Joe Conradi
September 21st, 2021 at 6:27 pm
Commented on: 210921

Scaled to 3 rounds of:


25 dumbbell push jerks (2x45#DBs)

25 double-unders

25 weighted step-ups (2x30#DBs, 20”)

25 double-unders


12:40

(edited)
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Az Native
September 21st, 2021 at 5:10 pm
Commented on: 210921

18:08, scaled weights to 35’s on PJ, 20’s for step ups, 24” box.

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Cory Kestel
September 21st, 2021 at 4:55 pm
Commented on: 210921

25# DBs, single unders, 18” box

18:42

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Charlie Pokorny
September 21st, 2021 at 4:42 pm
Commented on: 210921

Scaled step-ups to 35-lb DBs (kept 50's for the push-jerks):

22:18

Weighted step-ups are hard for these aging stubby legs

m/53/5'11"/200#

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Michael Newton
September 21st, 2021 at 3:53 pm
Commented on: 210921

17:27


stopped the clock at 1:44 after first set of DUs to fix rope. Cable almost came undone


30# DBs, started with 20” box, moved to 16” box after round 1. Need to start going a touch lighter. Back lit up. Not my best 3 day training block. Should listen to my coaching head more

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Jim Rix
September 21st, 2021 at 3:29 pm
Commented on: 210921

Subbed/scaled to 35# DBs for PJs, 20# DBs for box step ups, and jump and tucks. Rep scheme rx.

23:15


58/5’8”/154

(edited)
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Jeffery Powell
September 21st, 2021 at 2:25 pm
Commented on: 210921

Intermediate, 27:43.27. Double-unders take my breath away more than anything.

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Charles Meyers
September 21st, 2021 at 1:48 pm
Commented on: 210921

Intermediate Option:

3 rounds for time of:

25 dumbbell push jerks

25 double-unders

25 weighted step-ups

25 double-unders

♂ 35-lb. DBs, 20-in. box

18:01

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Randy Crooker
September 21st, 2021 at 12:53 pm
Commented on: 210921

Intermediate scale for push jerks and box step ups.

100 single unders


15:17

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Matthew Moran
September 21st, 2021 at 11:48 am
Commented on: 210921

40-lb dbs, 20-in box, reps as prescribed

15:16

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Steven Thunander
September 21st, 2021 at 2:55 am
Commented on: 210921

Globo scale: as Rxed for most. Step up onto a bench if you don't have a box. If box/bench step ups are not allowed or the equipment isnt available sub 25 pistol squats or 25 weighted walking lunge steps with the dumbbells. Double under subs include jump taps or tuck jumps. Scale as needed.


Bodyweight/ equipmentless sub: 15 HSPU or 35 Hand release pushups, 25 pistols or 50 jump lunges or 50 unweighted stepups to a sturdy object 20/24" or so; double unders or tuck jumps.

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Chris Sinagoga
September 21st, 2021 at 1:42 am
Commented on: 210921

Champions Club Scaling Notes


RANT

On step-ups, be aware of the line of action your foot is taking to get on top of the box. If you're swinging it out and around then there's a good chance you're missing hip internal rotation in flexion. Doing hip capsule + internal rotation can help (check Kelly Starrett's stuff for more info), but the best mobility is to do the actual movement. So take a little extra effort to make sure your foot/leg goes straight up and over time you will grease that new ROM.


MAIN DECISION

Do I want shoulders to be a limiting factor on jump ropes?


WORKOUT THEMES

Open-chain on the shoulders, jumping with accuracy and elasticity, squatting with unilateral loading


TECHNIQUE SCALE

AMRAP in 20 minutes of:

100 single jump ropes

20 lunges

20 dumbbell push press


CONSISTENCY SCALE

3 rounds of:

25 step-ups

25 push press

100 double unders


INTENSITY SCALE

5 rounds of:

25 dumbbell push press (lighter weight)

50 short plate/curb jumps

*practice weighted step-ups during the warmup


INJURY SCALE

Upper-body - intensity scale (one-arm push press)

Lower-body - 5 rounds of: 30 dumbbell push press, 30 unweighted step-ups


MY STUFF

20:31, used 35#. Shoulders got "yolked!" as Aaron Sexton would say


GENERAL FEAR LEVEL: 6

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John Clarke
August 6th, 2021 at 2:06 pm
Commented on: The Double-Under

:30 tuck sit

15 DB push-ups

50 DU's


6 plus 45

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Myriam Hocquel
January 11th, 2021 at 9:44 am
Commented on: The Double-Under

31’37 RX

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Janine Stonerock
January 4th, 2021 at 1:51 pm
Commented on: The Double-Under

I get so out of breath doing DUBs. Are there any suggestions on how to breathe?

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Steve Day
January 5th, 2021 at 2:43 am

Janine - I think the key is finding a nice consistent pace and sticking to it. Think jogging vs sprinting. Try to be as efficient as you can with the jumps i.e. dont jump too high and expend more energy than needed.

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Steve Carey
January 5th, 2021 at 5:48 pm

I agree with everything Steve says, finding a consistent rhythm/tempo is way more important than speed. I'll never be an expert but have put a lot of focus on DUs lately and have found that slower is better - it helps me with breathing, less shoulder/arm fatigue and messing up a little less.

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Austin Marron
December 15th, 2019 at 11:12 pm
Commented on: The Box Step-Up

8+17 RX

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