Jack
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps
♀ 75-lb barbell, 35-lb kettlebell, and 20-inch box
♂115-lb barbell, 53-lb kettlebell, and 24-inch box
Compare to 221029.
Post rounds and reps to comments.
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley; parents Jack and Cheryl; and siblings Abe, Mandi, Amber, and Abi.
Scaling:
For today’s Hero workout, reduce the weight on the push presses and kettlebell swings, and the height of the box so you can perform each exercise unbroken with minimal rest during transitions. Don’t let the load keep you from moving — the goal is constant movement for the duration of the workout.
Intermediate option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps
♀ 65-lb barbell, 35-lb kettlebell, 20-inch box
♂ 95-lb presses, 53-lb kettlebell, 24-inch box
Beginner option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups
♀ 35-lb barbell, 18-lb kettlebell, 12-inch box ♂ 45-lb barbell, 26-lb kettlebell, 20-inch box
Coaching cues:
To speed up the kettlebell swings, focus on pulling the bell back into the starting position between your legs.
Resources:
The Push Press
The Kettlebell Swing
The Box Jump
The Box Step-Up
Class Demo: Jack From 221029
CrossFit Hero and Tribute Workouts
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Comments on 241213
128 Comments
5 rounds in 12:13 of:
10 push presses, 115#
10 kettlebell swings, 55#
10 box jumps, 24"
M56/150
AMRAP 20:00-
10 Push-press 75#
10 KB swings 50#
10 box jumps 20"
9 rds. Started one rd every 2:00, but fell off that pace..
Women Rx’d, 12 rounds and 5 bj
9 rounds
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups
M: 45-lb barbell, 35-lb kettlebell, 20-inch box
10 rds even.
M/38/6’/175#
10+1 Rx
221029: 10+2 Rx
(Was thinking my previous PR was 9+2. SMH)
Deo gratias
M/52/86kg
95#
7r+23
42/m
Jack
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps
♂115-lb barbell, 53-lb kettlebell, and 24-inch box
total rounds: 8
Intermediate RX
8 rounds
Rx : 9 + 5 reps
This one hits much harder than i thought
Rx
11 rounds 🥵
5rds + 10 pushpress + 10KBS | 50kg barbell 24kg KB 20inch box | 20mins
Beginner option:
Complete as many rounds as possible in 20 minutes of:
10 push presses. (45 pounds)
10 kettlebell swings. (25 lb)
10 box step-ups. (18 inch)
8 + 4 box jumps (264 reps)
10 rounds + 1 rep Rx
M/46/5’8”/170
46/m 9+25 #95
7 rounds + 10 push press; 10 kb swing
M/50-54 👨🏻🦳
Intermediate
6 rounds + 10 PP
10 +14 reps
My Training on Friday afternoon, December 13.
20 Minutes AMRAP of:
10 Push Press 107 lb
10 Kettlebell Swings 53 lb
10 Box Jumps 24 in
I completed 4 Rounds + 10 Push Press + 10| Kettlebell Swings + 7 Box Jumps for a Total of 147 reps setting my Personal Record on this one.
https://youtube.com/shorts/08r-uuGejU4
11+1
M 54/205/6’
Intermediate scale.
9 rnds+28.
Rest well Jack.
9 rounds plus 8. scaled to 95 on push press.
Intermedio 10 +13 rounds
55 yo M/ 5'9"/ 153 lbs
7 rounds + 2 push presses (212 reps)
scaled push presses to 100 lbs
RXd in the a.m. at the Y. With honor.
10 R + 2 PP
Stoked to hit 10 R as that was a goal from the start. Unbroken x10's, just used transitions to catch my breath and get ready.
221029 - 9 rounds (completed again a few weeks later and only got 8 R + 7 PP)
Great job and congrats!
Fantastic job!
M/48/6’4”/221#
intermediate
9 rounds even
Workout en RX 20 minutos AMRAP .
10 Push Press 115Lb
10 Kb Swing 53 Lb
10 Box Jump 24 " Caja
Total de Rondas 7 Rondas+ 4 Push Press
Rx
Using 52.5lbs of plates for KB
11 rounds = 330reps
Son(17)
Intermediate (95lb PP, 52.5lb KB, 24")
9 rounds + 3 = 273reps
That's a tough sub with the plates; great job, both!
Very well done!
Scaled
20 minutes AMRAP
10x Push Press @ 115
10x KBS @ 53
10x Bulgarian Split Squat (ea leg)
6 Rounds + 4 Push Press
RIP SSgt Jack Martin III
Rx’d: 10 rds + 21 reps
221029: 10 rds + 5 reps
180430: 9 rd + 3 reps
140324: 9 rds + 4 reps
Nice work!
Awesome job bro!
Adding rounds & reps each year. Nice work!
Awesome improvement each time Nick!
Good job!
6 rounds, strict press and box step ups
Round times
R1 | 01:21 |
R2 | 01:43 | +22 s
R3 | 01:38 | -5 s
R4 | 02:01 | +23 s
R5 | 02:38 | +37 s
R6 | 02:23 | -15 s
R7 | 02:37 | +14 s
R8 | 02:38 | +1 s
R9 | 02:22 | -16 s
Ø 02:09
+5 RX
Very nice! And you put it to great use! Well done.
That's an incredible amount of rounds. Amazing!
I’m starting to believe Lashaw is about as real as Santa Claus
Beginner 11 rounds + 20 reps
Lord, please grant Eternal Peace to Staff Sgt. Jack and consolation to his family
20kg barbell
12 kg kettlebell
50cm box stepover
for 9 rounds
Finished 10 rounds in 20 mins
20 lbs dumbbells for push presses
30 lbs kettlebell for swings
Rx box jump
Nice work!
Great job!
Rx, 20’ amrap: 7 round + 10 push press
Total: 8 round
11+10+10 at Paradise lake, finished out 12 at 20:28.
Subbed 5 per arm DB PP at 40lb, very slight dip. 20” BJ, best I could do here. Great workout, pretty much moving the whole time, about a 15’ walk between BJ and weights. Semper Fi Jack!
Nice subs; good work!
Intermediate
9 rds + 28 (finished round 10 at 20:04)
Compare to 221029: 95# PP, 35# DB Swings (heaviest and no KB), Tuck jumps (no good platform) - 11 rounds.
I consider today an improvement over the compare to and new PR - Rx KBS and box jumps this time despite less rounds completed. BJs were full stand up and step down. Reps unbroken, just too much time spent breathing in between rounds.
Hooah SSgt Martin! RIP
So close to 10! Nice effort honoring Jack.
Definitely improved! Great work, bro
Great Job!
Excellent job & congrats on the new PR!
75lbs push press, 35lbs kettlebell, 21" box
12 rounds = 360 reps
Last tme, 80lbs bar and 357 reps (-3). Pacing today was more deliberate and I felt a lot less beaten down than last time.
Solid!
M/ 41/ 5’9”/ 164
Beginner with 35# KB
12 +10 rds
Great Job!
8+8 pp
Intermediate (95#, 53#, 24”)
Time constrained today
5 rounds in 12:47
75# PP, 53# Am kbs, 24” box
Thanks for posting the info on Jack, HQ. Hope you’re returning to that as the norm for hero WODs.
Peace to Jack’s family.
Nice job, Jim; you got through those rounds fast!
Good work Jim!
Hell yeah Jim
Rx 8+10
23:10 10rds
The Box are my nemesis!
I should try Red KB next time.
Nice job!
Afternoon 15miles on bike
All that plus a 15 mile bike ride!?! Nice!
M- 53/ 5'7 / 220
Intermediate scaled 95# push press, 55# KB swings, 20" box
Rnd 1- 2:03, Rnd 2-2:19, Rnd 3-1:56, Rnd 4-2:28, Rnd 5-2:30, Rnd 6-2:29, Rnd 7- 2:16, Rnd 8-2:16 plus 10 plus 10, plus 6. Took :22 to finish round 9.
Good work!
Well done & good job finishing out that round!
Intermediate:
8+28
Good work!!!
9-rds plus 16 reps
30 lb kettlebell
Nice job!!
Goid effort today, Charles.
Really well done!
M 42 201# 69"
Rx 8 rounds + 14 reps
Great work!
Army Staff Sgt. Jack M. Martin III, Rest Easy
AMRAP -20 minutes
Wearing a 20# plate carrier:
10 push press-45# barbell
10 KB swings -30#(heaviest available)
10 box step ups - 20 inch
12 rounds +2 push press*
*Finished round 13 @ 21:40
Holy cow, 20# plate carrier on top of the rx! You da man!!!
Well done Favo!
Favo, saw what you did yesterday, and then this. Hard core, you are!
Killed it!
Great Job! Vest too!👀
Thanks y'all! My honor to be able to participate in this one! @Dave Schroetter, technically "da WOman" but I'll take it! My husband gets a kick out of calling me "Big Guy" lol.
9+20 Intermediate
Nice!
Intermediate
7 rounds
Rx: 10 rounds plus 25 reps.
Crazy good!
Great job!
Wow. Awesome!
Damn!
Awesome job!
Nice, that’s how it’s done
Fantastic!
That's nuts, way to go!
M/50/6'2"/190#
Scaled/modified to 35# DxKB push presses the rest as rx'd went unbroken the whole way through
10 rds + 10 + 10 + 5
RIP
Well done!
Nice, Stacey!
Excellent!
Fantastic job!
M50/77kg/179
Rxd
7R + 10 push press + 10 swings
34 kg barbell
8 rounds 17 reps RX
Rest easy Jack
Well done!
On vacation, no barbells or boxes. Brought a jump rope though. Modified to:
20 min AMRAP:
- 10 DB Push press @ 40#
- 10 KB Swings @ 30#
- 40 double unders
13 +9
Very nice! Still putting in the work on vacation. Great job.
Way to still get the work in!
Rx 7rds
RX :
8 Rounds complète
20kg/12kg/24''
10rds, 25rps
unbroken
Excellent!
Globo wod: Dumbbell subs push presses 30/45lb dumbbells, kettlebell swings 35/50lb dumbbell. For Box jumps sub jumps to an appropiate height platform or bench jumps. For a box you can use those aeroboc step thimgs if your globo has them, 10 risers each sode plus top is 24 inches, 8 plus top is 20 inches.
Beginner option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups
45-lb barbell, 26-lb kettlebell, 20-inch box
9-rds plus 16 reps
30 lb kettlebell
Great job!
Nice! I'm brand new and about to complete the beginner version. For the 10 step-ups, is that 10 total (5 per leg alternating) per round, or 20 total (10 on each leg alternating) per round? Thanks! :)
Good work Charles!
Mathew, it's 5 per leg for a total of 10 per round.
Thanks, Lincoln!