Sunday

221002

Workout of the Day

68

4 rounds for time of:

18 deadlifts
12 hang power cleans
9 push jerks
400-m run

♀ 75 lb ♂ 115 lb

Post time to comments.


Scaling:
Refer to your recent effort on DT on 220922. Use a lighter weight for today’s workout. Intermediate athletes do not need to scale this workout.

Beginner Option:
3 rounds for time of:
18 deadlifts
12 hang power cleans
9 push jerks
400-m run

♀ 35 lb ♂ 45 lb

The Deadlift

7

The deadlift, being no more than the safe and sound approach by which any object should be lifted from the ground, keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise. It is unrivaled in its simplicity and impact while unique in its capacity for increasing head-to-toe strength.

WatchThe Deadlift

The Hang Power Clean

"In its finest expression the clean is a process by which the hips and legs launch a weight upward from the ground to about bellybutton height and then retreat under the weight with blinding speed to catch it before it has had the time to become a runaway train."

Watch The Hang Power Clean

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

Comments on 221002

73 Comments

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Christian Simpson
November 15th, 2022 at 8:58 pm
Commented on: 221002

SC 0.75mi echo bike/95#...19:49

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Brian W
November 4th, 2022 at 12:32 pm
Commented on: 221002

15:07

95 lbs barbell.

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Morgan Greene
October 30th, 2022 at 8:43 pm
Commented on: 221002

20min

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Manchild Manchild
October 26th, 2022 at 6:19 pm
Commented on: 221002

25# dumbbells


19:19

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Jeff Chalfant
October 23rd, 2022 at 10:17 pm
Commented on: 221002

Crappy air quality again today. Did dumbell rows with 40lb, 2 slow sets each arm at 15 reps, 2 slow sets each at 21 reps, and 2 fast sets each at 30 reps…then arm bar 45 sec each side, and 3 sets of 10 kneeling 4-count pause halos (5ea. way). Then 3 rounds of 30-60s couch stretch and IT band foam rolling. Then 3x10 sec each modified copenhagen planks from ground.



178/43/176cm

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Nate Gordon
October 23rd, 2022 at 6:55 pm
Commented on: 221002

19:10 runs from gym on road

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Robert Rice
October 18th, 2022 at 12:27 pm
Commented on: 221002

17:12 - 50kg barbell

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Willson Durbin
October 12th, 2022 at 3:21 pm
Commented on: 221002

115#

24:31

Did 400 M Run as .25 Miles on Treadmill

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Jesse Montagnino
October 11th, 2022 at 10:51 pm
Commented on: 221002

21:50


3 rds

115

500 m row

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Scotty McCartney
October 11th, 2022 at 12:31 pm
Commented on: 221002

16:50 (RX + 24 steps up & back to get to the run). UB on all reps


51/M/5’10”/195#

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John Clarke
October 10th, 2022 at 5:55 pm
Commented on: 221002

18 deads, 100lbs - trap bar

12 HPC, 75lbs - oly bar

9 PJ, 75lbs - oly bar

400m run


13:57

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Home Meyer
October 8th, 2022 at 7:39 pm
Commented on: 221002

Beginner option as rx’d

16:38

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Alexandre Beaulieu
October 8th, 2022 at 3:46 pm
Commented on: 221002

13:07 Rx

1000m Bike erg instead of run

M/35/197

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Andres Felipe Jimenez Echeverry
October 5th, 2022 at 4:15 pm
Commented on: Workout Demo

Rx: 15:30

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James Jones
October 5th, 2022 at 1:12 pm
Commented on: Workout Demo

Was a good one! They make it look so easy.


19:27 Rx


40m/5’10”/215

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Coastie Nick
October 4th, 2022 at 8:27 pm
Commented on: 221002

Rx’d: 18:50

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Matt Munro
October 4th, 2022 at 8:09 pm
Commented on: 221002

15:31 RX - 5’11 / 35yr / 170#

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Brian Coon
October 4th, 2022 at 3:48 pm
Commented on: 221002

15:07 rx

Brought barbell out to the track. Felt great!

M/53/175/5'11"

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Jay Rinaldi
October 4th, 2022 at 12:25 pm
Commented on: 221002

22:38 95#

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Benoit Bequignon
October 4th, 2022 at 9:06 am
Commented on: 221002

RX

16’20

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Greg Fairbanks
October 4th, 2022 at 7:08 am
Commented on: 221002

3 rds

18 DL, 95#

12 Hang Power Cleans, 95#

9 Push Press, 95#

9 Stair sprints, basement stair


19:08

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Becky Hatlee
October 4th, 2022 at 3:37 am
Commented on: 221002

Beginner as Rx.

13:43

===========

F/50yo/5’7”/116#

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Michael Irby
October 3rd, 2022 at 11:56 pm
Commented on: 221002

17:03 Rx

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Matt Lee
October 3rd, 2022 at 10:50 pm
Commented on: 221002

95 lbs

18:57

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Michael Bishop
October 3rd, 2022 at 10:26 pm
Commented on: 221002

Did the ladies weight and subbed rows for the runs


14:13

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Chris Meldrum
October 3rd, 2022 at 6:26 pm
Commented on: 221002

As rx’d, 16:17.


Did this DT-style, breaking between movements.  Breaks were maybe on the long side, could have made up some time here; movements themselves felt strong.  Runs were on the slow side – could have pushed harder in the early rounds.  All in all pleased though.


49m/5'10"/180

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Derek Eason
October 3rd, 2022 at 6:15 pm
Commented on: 221002

Rx 11:52


(Broke at 17 DL, rest unbroken)

(edited)
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Aaron Brumit
October 3rd, 2022 at 5:53 pm
Commented on: 221002

4 rounds scaled to 95 lbs.

Mistakenly did push press instead of push jerk.

27:30

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Adam Pequignot
October 3rd, 2022 at 4:50 pm
Commented on: 221002

M/43/140lb


15:50 (Scaled to 95lbs)


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Lee Robinson
October 3rd, 2022 at 3:44 pm
Commented on: 221002

We took a loading of approximately 60% of our DT weight from the other day.


Lee (40Kg) 15.40

Noah (20Kg) 17.52


I think our 400m run is a little long.

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Jade Teasdale
October 3rd, 2022 at 2:49 pm
Commented on: 221002

RX 19:30 run may have been a little longer than 400m. Cold air last night made it hard to breathe

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Adam Balley
October 3rd, 2022 at 2:05 pm
Commented on: 221002

20:00

115lb

400m Run

(edited)
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Aaron Le-Flay
October 3rd, 2022 at 11:02 am
Commented on: 221002

Scaled and Subbed


18 DL

12 HPC

9 PJ

1000m BikeErg

@40kg


14:41

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Jamie OKeefe
October 3rd, 2022 at 8:20 am
Commented on: 221002

52

50 kgs for all lifts

22.50

Toasted

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Trenton Padilla
October 3rd, 2022 at 7:10 am
Commented on: 221002

This was my very first CrossFit workout I was able to do all 4 rounds and hit all the repetitions with 135lbs, I complete in 23:07

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Andrew Gunn
October 3rd, 2022 at 1:16 am
Commented on: 221002

beginner:


round 1 @ 45#

rounds 2 & 3 @ 65#


27 minutesish


m/38/222#

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Stacey Thompkins
October 3rd, 2022 at 12:16 am
Commented on: 221002

Jim yes it's Russian swings

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Roger Iveson
October 2nd, 2022 at 10:30 pm
Commented on: 221002

Beginner scheme but 65#, 15:48

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Kyle Adams
October 2nd, 2022 at 9:23 pm
Commented on: 221002

beginner version


12:55

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Antonio Alves
October 2nd, 2022 at 9:13 pm
Commented on: 221002

Modified:

--

5 rounds for time of:


21 DB deadlifts @ 2x 15kg

15 DB hang power cleans @ 2x 12,5kg

12 DB push presses @ 2x 12,5kg

20 burpees


> 23'25''

--

Peace.

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Luke Rodina
October 2nd, 2022 at 8:40 pm
Commented on: 221002

#75

12:25

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Wil Kinsey
October 2nd, 2022 at 8:35 pm
Commented on: 221002

40# kettlebells. Pushed 35#kid in jogging stroller. 18:18

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Alex Vainer
October 2nd, 2022 at 7:11 pm
Commented on: 221002

Second CF workout…scaled 3rd 45lb 19:00

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Lincoln Kerger
October 2nd, 2022 at 6:43 pm
Commented on: 221002

Scaled to 85# (same as last DT I did)

16:23


Didn't push the runs that hard, so a lot of time soaked up there. Executed the rep scheme like the video: 17 DL unbroken, set it down briefly, back up for number 18, then unbroken for the rest of the reps.


Nicely done Chris!

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Aaron Fox
October 2nd, 2022 at 6:22 pm
Commented on: 221002

M 46 165#

19:45


Scaled to 65#. Unbroken

475m runs

Push Press for Jerks


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Mike Munsee
October 2nd, 2022 at 6:12 pm
Commented on: 221002

52/195/6’

Scaled weight to#95.

14:24.

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Benoît Silvestre
October 2nd, 2022 at 5:52 pm
Commented on: 221002

15'21 RX

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Mike Andridge
October 2nd, 2022 at 5:22 pm
Commented on: 221002

Jim--I did Russian kbs

had to break twice, but hope to improve everyday:)

and nice job on today's wod!

HQ--any idea when the "reply" might be working again?

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Andy Nevarez
October 2nd, 2022 at 5:01 pm
Commented on: 221002

First CrossFit workout, I didn’t keep time but it smoked me!

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Kobe Breazeale
October 2nd, 2022 at 4:42 pm
Commented on: 221002

3 rounds for time of:

18 deadlifts

12 hang power cleans

9 push jerks

400-m run

75lb


21:50

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Az Native
October 2nd, 2022 at 4:36 pm
Commented on: 221002

21:51 @ 95lbs. Yowzaa!

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Steve Day
October 2nd, 2022 at 3:58 pm
Commented on: 221002

did 400 meter row instead of running


16:20

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Honoré Boone
October 2nd, 2022 at 3:57 pm
Commented on: 221002

GENERAL WARM-UP

400m run

Tabata row (increasing intensity)


3 sets :

12 BB good mornings

6 sumo inchworm push-ups

12 push-ups


SPECIFIC WARM-UP

With a BB :

10 deadlifts

10 hip muscle cleans

10 press


8 DL

8 hang Power cleans

8 push press


6 DL

6 hang Power cleans

6 push jerks


1st load :

4 DL

4 hang Power cleans

4 push jerks


WOD PREP :

6 DL

4 hang Power cleans

2 push jerks

200m run


COOL-DOWN

6' eazy row (nasal breathing)

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Kristine Goodman
October 2nd, 2022 at 3:51 pm
Commented on: 221002

Intermediate-ish. 4 rounds 18 deadlifts/12 hang power cleans/ 9 push press at 65lbs (I didn't read correctly and didn't see they were push jerks. whoops.) 400 M run.

(edited)
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Sam K
October 2nd, 2022 at 3:25 pm
Commented on: 221002

Rx

12:27


Son(14)

4 rounds @65lbs

15:18


Har(15)

First ever CrossFit WOD

4 rounds @65lbs

18:42

(edited)
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Jim Rix
October 2nd, 2022 at 3:05 pm
Commented on: 221002

Mike and Stacey, I tried that kb thing the other day, but I can’t control the bell when it’s overhead with just one hand. Did you do Russian or American swings?

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Jim Rix
October 2nd, 2022 at 3:03 pm
Commented on: 221002

19:48 at 75#

exactly the kind of workout I needed after the carb bomb I ate at yesterday’s football game.


59/5’8”/155

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Vanessa Miller
October 2nd, 2022 at 2:50 pm
Commented on: 221002

Rx. Around 20m. Cleans and jerks felt SO GOOD

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Tom Cuff
October 2nd, 2022 at 2:06 pm
Commented on: 221002

19:26 scaled, 95#

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Jonathan Elmore
October 2nd, 2022 at 1:41 pm
Commented on: 221002

Rx 5:03, 10:27, 16:05, finish 21:18 and 5min recovering on the ground

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Michael Arko
October 2nd, 2022 at 1:24 pm
Commented on: 221002

75lbs

17:40


Time sink: getting weight gloves on and off. It’s pouring (Ian) and I didn’t want to soak my gloves between rounds.

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Mike Andridge
October 2nd, 2022 at 12:58 pm
Commented on: 221002

Scaled to

65#/20 cal Assault bike

21:01

m/52/175

AB times were 2:15/2:35/2:55/2:56 that bike

will make you want to quit.....


Stacey--thanks for the info--today was day 1:)

done before the wod.

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Georgina Choukroun
October 2nd, 2022 at 4:31 am
Commented on: 221002

Time : 16'47 😊

Essai @ 66 lbs (30 kgs) : trop dur, suis passée à 25 kgs (55 lbs comme DT 220922) après 1ère série de dl.

WL unbroken mais push jerks pas faciles.

J'aurais pu le faire à 27,5kgs je pense.

Perte de temps sur le changement de plates à la baisse au 1er tour.

10 kgs d'écart avec version Rx !

(edited)
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Steven Thunander
October 2nd, 2022 at 2:56 am
Commented on: 221002

Globo wod: If you are using dumbbells today sub 40/25lb dumbbells for the the barbell movements. You should easily get through the first round unbroken, so select dumbbells that allow for this. Subs for runs are 25 calories assault or echo bike, 500m row, or 25 burpees. If you are using a conventional treadmill for running today use a slight incline.

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John Smith
October 2nd, 2022 at 2:22 am
Commented on: Workout Demo

Can I get the song reference? Sounds like Marshmello?

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Chris Sinagoga
October 2nd, 2022 at 1:35 am
Commented on: 221002

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Weightlifting and monostructural. A variation of a benchmark workout with a little more of an endurance emphasis. Core to extremity, breaking down a movement into its building blocks, skill, rhythm, freaking grip.


SHORT MEDIUM LONG


LIGHT

x

MEDIUM


HEAVY


TECHNIQUE SCALE

4 rounds of:

Run 400 meters

21 deadlifts

*practice the other two movements in the warmup


CONSISTENCY SCALE

1 round, mush everything together


INTENSITY SCALE

If you don't have the technique to find a rhythm on the bar movements, change to kb swing, box jump, push-up. Practice the bar movements in the warmup


MY STUFF

11:54 as rx'd. Grip failed on the 10th rep of hpc on the last freaking round. Otherwise unbroken


GENERAL FEAR LEVEL: 7

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Charles Meyers
October 2nd, 2022 at 12:11 am
Commented on: 221002

4 rounds for time of:

18 deadlifts

12 hang power cleans

9 push jerks

400-m run

85 lbs

20:01

(edited)
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Bruce Jacobs
April 9th, 2022 at 11:31 am
Commented on: The Deadlift

Anyone reading this lacking the benefit of proper coaching should be aware that you can tie your back into knots doing it wrong by being forward onto your toes. That happened to me until a coach said "stay on your heals". Fixed, instantly. Now I'm happily at 2x bodyweight, and it feels easy. All those deadlifts in the open were a breeze.

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Brittney Saline
January 9th, 2019 at 2:23 am
Commented on: The Deadlift

Some people call the deadlift dangerous. Think those people will ever need to pick something up off the ground? It's dangerous NOT to train the deadlift.

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Rory Mckernan
January 9th, 2019 at 11:38 pm

Once upon a time it was called the Health Lift, true story. It was a lot harder to villainize back then, I'm guessing.

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Louis Cypher
February 4th, 2019 at 2:45 pm

Rory McKernan. No it wasn't. Do you have a citation for that?

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Matthew Swift
May 6th, 2019 at 4:57 pm

https://physicalculturestudy.com/2017/05/26/the-somewhat-complete-history-of-the-deadlift/

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Aidan Foley
January 12th, 2021 at 5:53 pm

The only dangerous dead is the turtle-back deads. It's not only painful, but also painful to watch.

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