For time:
10 push jerks
100 double-unders
8 push jerks
80 double-unders
6 push jerks
60 double-unders
4 push jerks
40 double-unders
2 push jerks
20 double-unders
♀ 125-lb barbell
♂ 185-lb barbell
Post time to comments.
Stimulus and Strategy:
Today, you'll take on a relatively short workout with a challenging load on the jerks and a bit of volume of double-unders. Choose a challenging weight that still allows for no more than one short break on each round. Better to challenge yourself with a heavier load than to go too light. Shoot to get that first set of double-unders completed in under 2 minutes; scale as needed to do so. A hidden element of this workout is the redundancy, specifically with the jumping demands and shoulder fatigue. To aid with this, focus on maintaining hip extension on the jerks and aggressively pushing under the barbell to lock it out and stabilize it.
Intermediate option:
For time:
10 push jerks
50 double-unders
8 push jerks
40 double-unders
6 push jerks
30 double-unders
4 push jerks
20 double-unders
2 push jerks
10 double-unders
♀ 95-lb barbell
♂ 135-lb barbell
Beginner option:
For time:
10 push jerks
50 single-unders
8 push jerks
40 single-unders
6 push jerks
30 single-unders
4 push jerks
20 single-unders
2 push jerks
10 single-unders
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Push Jerk
The Double-Under
The Single-Under
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Comments on 260502
8 Comments
Push jerks at 30kg
Double count single unders
9:28
Push Jerks @ 138 lbs
Double Unders are same as Rx.
Champions Club Scaling Notes
RANT
Just watched the Pistons come back from 24 points down to win and it made me think of how it's common for teams to practice "scenarios" in practice: Down 3 with 20 seconds left; up 3 with 20 seconds left; down 10 with 2 minutes left; up 4 with 1 minute left. But I've always thought the scenarios we really need to practice are the ones we're the most uncomfortable with, trying to simulate the effect in practice: best player can't score for 5 minutes at a time (cold shooter has to affect winning in a different way); best defender is in foul trouble (bad ref doesn't stop you from playing hard defense); point for any opposing team's shot that touches the rim (other team is hot, just gotta live with it until it cools off). For tonight's game, it was interesting to think about how to simulate certain stretches in the game for each time.
And now RJ Barrett just hit a Don Nelson/Kawhi Leonard shot. The true scenario isn't down 2 with 1 second left - any coach can draw something up on the spot for that. The true scenario is a complete and utter deflation of energy from some bullshit. That can't be drawn up on the spot. Either you have a dude that isn't effected by it, or you have to practice that.
For all you OGs, you are your own best coach. So what's on your scouting report? What are you most uncomfortable with during Filthy Fifty? What are you most uncomfortable with during DT? And we're not talking about exercises... those get better (or worse, depending on age) as your CrossFit career continues. What is most likely to throw you off your game? What kinds of scenarios would cause you to get frustrated or impatient or doubt yourself or mail it in? What happens if the jump rope breaks? What happens if the bar is slippery for some reason? What if your shoulder stamina isn't cooperating with your desire to pr?
I used DT and Filthy Fifty as an example because those are two benchmarks that this workout can be used to practice for. Maybe you prefer Annie and Grace... either way I think it's important to keep encouraging you guys not to be slaves to the format listed, especially when you're as experienced as you all are. How can you scale the push jerks and double unders in a way that would make them expose a character flaw likely to show up in a benchmark? And we're not necessarily talking adding or subtracting weight/speed. Unbroken stipulation, balance hold, reps getting redone, and localized fatigue are all simple ways to play "scenarios," and I'm sure you guys can come up with more creative ones. This is a random workout on a random day in May... use it to practice for a workout you really care about and track.
Love you guys!
Intermediate