Friday

220805

Workout of the Day

32

Shuttle to Overhead
For max reps:

From 0:00-2:00 (2 minutes)
Run 400 m
Max jerks

Rest 1 minute

From 3:00-6:00 (3 minutes)
Run 600 m
Max jerks

Rest 2 minutes

From 8:00-12:00 (4 minutes)
Run 800 m
Max jerks

Pick a load that is heavy, but not your max. You should be able to complete multiple jerks per round.

Post load and number of reps completed each round to comments.


Scaling:
The loads used by Games athletes are too heavy for most athletes. Pick a load that is heavy, but doable. If needed, reduce the run distances so you have 30-45 seconds each round to complete as many reps as possible of the jerk. Beginners should go lighter and focus on sound mechanics.

Beginner Option:
For time:
Run 200 m
10 jerks
Run 400 m
10 jerks
Run 600 m
10 jerks

The Push Jerk

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

The Split Jerk

For the jerk, as in the snatch and clean, certain parts of the body have to move out of the way of the bar so it can travel up straight. In other words, these parts have to move around the bar. In the jerk, of course, the head is the only obstacle. Also, the distance from the shoulders to overhead is a much shorter than that from the ground to the shoulders or the ground to overhead.

Watch The Split Jerk

Comments on 220805

29 Comments

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Morgan Greene
August 31st, 2022 at 5:12 pm
Commented on: 220805

155#

5,6,7

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Jeff Chalfant
August 26th, 2022 at 6:44 pm
Commented on: 220805

2-2-2 at 200lb. off makeshift garage-blocks

-this limited my dip depth so the second rep each round was pressed out. Happy to get any, running is not my strong suit and I inhaled some tea right before the 600m, had a slight asthma attack going into the 800m but recovered by the time I got back. I left about :20 at the end of each run. 1:40-2:40-3:38. Was still pressing out rep 2 when 12:00 elapsed. Fasted at 11:30…


180lb43y176cm

(edited)
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Jeffrey Howard
August 23rd, 2022 at 1:15 pm
Commented on: 220805

M/26/5'8"/165lb

CrossFit AFK


1:35-2:27-3:16-3-2-3 - Sc (Used 185lb from the rack. Runs were not shuttle, but were out and back. That 600m was brutal, similar to the round of 15 in a 21-15-9. 185lb is my 90% Jerk, which kind of scared me but I went for it anyway. Happy with that score, my runs were slow - legs are crushed and feet are hot from bike to work and the 5k.)


Lesson Plan

Warm-up

3 rounds

3 plank to touches, each side

1 handstand kick-up

6 plank shoulder taps, each side

1 handstand kick-up

9 mountain climbers, each side

1 handstand kick-up

-try to balance at the top of the handstand or just practice the kick-up

Specific Warm-up

Running

Wall Pull Drill

1-1-1-1-3-3-3-5-5

-Back against the wall in figure 4 pose, switch the feet and keep your lifted foot from touching the wall behind you.

Wall Fall Drill

1-1-1-1-3-3-3-5-5

-Leaning into the wall with arms straight at shoulder height. Start in a figure 4 pose, switch feet quickly without loosing the angle of your lean. Feet should land in the same spot instead of inching closer to the wall.

2x50m single leg pull, 2 sets on left leg and right leg.

-Alternating bounce, then pull one leg only and hop on the other foot.

2x100m run

Jerks

Push jerk progression

3 reps

Jump and land, hands at sides, no bar

Jump and land, hands at shoulders front rack position, no bar

Jump punch and land, no bar

Push Jerk, barbell

Build-up

5 rounds every 90-seconds

3 push jerk singles

-definite stop or rerack the bar between reps

-build up to the weight you will use in the workout

Workout of the day

-Keep an eye on a timer to keep track of how long the runs take. If you are at halfway in the run and over halfway through your time interval, you aren't going to get to the barbell.

-run 400s for each round, scale to 200/400/600, use mainsites suggestions.

Stamina and cool-down

6 rounds every 40-seconds

5 push-ups

Slow and controlled with continuous movement of behind the neck shoulder presses, snatch grip

Then,

1-minute each side

Deep lunge stretch

Pigeon stretch







Comment URL copied!
Courtney Guthrie
August 23rd, 2022 at 1:23 am
Commented on: 220805

200-400-600 | 85#


1:15 | 4 jerks

2:11 | 4 jerks

3:33 | 3 jerks


F/25/5’5/148

CrossFit AFK

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Christian Simpson
August 16th, 2022 at 3:56 pm
Commented on: 220805

SC to 155#. Run to garage, paused ⌛ to go upstairs and then restarted...2/3/2 reps

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Chris Meldrum
August 13th, 2022 at 7:02 pm
Commented on: 220805

Used 200# for jerks (women’s Games weight).  Did 50-yard (not meters) shuttle runs down the hill in the back yard, and extended the time by 30 seconds each round.  I would not have gotten more than maybe 1 jerk each round otherwise.  Kept rests the same.  So rounds were 0-2:30, 3:30-7:00, 9:00-13:30.  Was able to get 3 jerks each round – missed the first in round 1. Tough!


49m/5'10"/180

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Ralph Keeley
August 13th, 2022 at 5:10 am
Commented on: 220805

M/36/6’/174#


Rx runs, 205 push jerks from the rack


1:35/3 reps

2:30/4 reps

3:35/ 3 reps


Deo gratias

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James Gentile
August 8th, 2022 at 12:04 am
Commented on: 220805

Completed 8/7. Runs as RXd. Used 185lbs for jerks. From rack.


Runs: 1:20, 2:15, 3:15


Jerks: 5-5-3


Interesting to jerk heavy after fatigued from that run!

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Coastie Nick
August 6th, 2022 at 5:14 pm
Commented on: 220805

95 # split jerks: 5, 5, 7

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Benoît Silvestre
August 6th, 2022 at 5:03 pm
Commented on: 220805

70 kg / distance RX

Round 1 : 2 reps

Round 2: 5 reps

Rounds 3: 6 reps

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Aaron Brumit
August 6th, 2022 at 4:34 pm
Commented on: 220805

Rx-ish. Did rx distance but every round finished a few seconds before time was up. So I gave myself 35 seconds for max jerk at 115 lbs. 8,8,10

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Antonio Alves
August 6th, 2022 at 11:32 am
Commented on: 220805

Modified:

--

same time pattern, but with DB SDLHP instead of running and DB strict press instead of jerks. Both movements @ 2x 7,5 kg DB


40 SDLHP: 1:18 + 15 presses

60 SDLHP: 2:11 + 18 presses

80 SDLHP: 2:58 + 23 presses

--

Peace.

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Mike Munsee
August 6th, 2022 at 12:44 am
Commented on: 220805

M 52/205/6’

I did three ways down instead of todays wod. Scaled rope climbs to 15’ and shoulder to overhead with a #95 barbell instead of dumbbells.

26.17.

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Tom Cuff
August 5th, 2022 at 10:42 pm
Commented on: 220805

12 reps at 155, cleaned from the ground. Runs were approximate, ran around my complex.

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Lincoln Kerger
August 5th, 2022 at 9:42 pm
Commented on: 220805

Subbed row for run (same distance)

115# Split Jerk from the rack

6-10-10


Scaled/subbed out of an abundance of caution - recovery from some apparent minor muscle strain and spasms over the weekend. I was not sure how my back was going to hold up to the jarring motion of running plus the jerk with load picked from the ground, but I wanted to preserve a heavier weight in the jerk.

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Steve Day
August 5th, 2022 at 7:04 pm
Commented on: 220805

135lb jerk

3/5/9 reps per round

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Mike Andridge
August 5th, 2022 at 5:02 pm
Commented on: 220805

made up yesterday's wod

hope to get this on Sat

Havin' fun watching the games:)

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Alexandre Beaulieu
August 5th, 2022 at 4:50 pm
Commented on: 220805

1:28 / 2:35 / 3:38

7 jerks @ 200

M/35/197

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Luis Oliveira
August 5th, 2022 at 4:28 pm
Commented on: 220805

On an Assault AirRunner

60 Kg Push Jerk


At 01:30 = 300m

3 PJ


At 05:30 = 500m

5 PJ


At 11:30 = 600m

5 PJ

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Kobe Breazeale
August 5th, 2022 at 4:04 pm
Commented on: 220805

For time:

Run 200 m

10 push jerks

Run 400 m

10 push jerks

Run 600 m

10 push jerks


8:30. Push press at 75lb

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Vanessa Miller
August 5th, 2022 at 3:04 pm
Commented on: 220805

80lbs

5-7-10


36yoF 5’8 135#

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Jonathan Elmore
August 5th, 2022 at 1:50 pm
Commented on: 220805

#115 8-9-10 Gotta Love It!

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Michael Arko
August 5th, 2022 at 1:48 pm
Commented on: 220805

subbed ROW for run (same distance), 95lbs jerks

6-6-8 = 20 jerks

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Douglas London
August 5th, 2022 at 12:19 pm
Commented on: 220805

52.5 kg, 4-6-5 reps

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Chris Sinagoga
August 5th, 2022 at 3:49 am
Commented on: 220805

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Gymnastics and monostructural. Core to extremity, pushing with skill, overhead, upright torso demand on hips and ankles, using endurance to challenge power/stamina. Enough rest to help but not full recovery.


SHORT MEDIUM LONG


LIGHT


MEDIUM

x

HEAVY


TECHNIQUE SCALE

AMRAP in 20 minutes of:

Run 200 meters

15 push press


CONSISTENCY SCALE

Max distance run in 6 minutes

Max reps push/split jerk in 6 minutes


INTENSITY SCALE

As is, but lighten up the weight so its a push press (and more reps, overall)


MY STUFF

4 rounds of 460m run, 12 split jerks at 95 lbs. (alternating feet). 11:41


GENERAL FEAR LEVEL: 7?

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Shane Azizi
August 5th, 2022 at 12:39 am
Commented on: 220805

Round 1: 1 push-jerk

round 2: 2 push-jerk

round 3: 3 push-jerk

135lb Rx run

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Charles Meyers
August 5th, 2022 at 12:08 am
Commented on: 220805

Beginner Option:

For time: 15:46 jerks 125 lbs

Run 200 m

10 jerks

Run 400 m

10 jerks

Run 600 m

10 jerks

(edited)
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Richard Norris
July 27th, 2022 at 8:37 am
Commented on: I Taught the Push Jerk and They Never Came Back

Eat the elephant one bite at a time by keeping it small and simple.

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Marcel Cucielo
July 26th, 2022 at 2:14 am
Commented on: I Taught the Push Jerk and They Never Came Back

Thanks, the art of teaching is to be simple and efective. In my Level 2 course we were 5min to teach any moviment, it was be need direct and objective.

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