13 rounds plus 2 reps rx Did almost all the box jumps from 3’ away, landed in a power position and jumped off the box most of the time too. This was all cardio for me. I thought the dumbbells would feel much heavier but mobility and technique made all the difference. 40y/69”/190

scaled to 24" box: 14 rds + 3 PJ in 15th

13 rds +5 push jerks Rx’d

70 lb barbell - 18 rounds

Completed 2019-12-02 13 rounds with 30 lb dbs.

17 rounds + 1 rep (20 kg KB, 75 cm box)

37F/150/5’5” Rx. 18 rounds, 3 reps. Been sick and traveling, one week off. Thrilled with this performance since I actually wanted to scale.

19 rounds plus 5 db p/j at 25 lbs. A perfect weight for me. No breaks and started to fade out around 12 minutes but kept a moving pace. Loved this one!!

Rx (I think the box was 30in) 14+9

Rx (I'm pretty sure box was 30 inches) 14+9

9 rds + 8 reps Rx'd M/36/6'1"/167

17 rds 25 lb push press 20 inch box Could have done one step more intense

19+2 - Rx

18 rds + 4 reps 5 KB Push Jerk (35’s) 7 Box Jump (24”)

Subbed 20kg double kettlebell push presses. 13 rounds+5 PPs and 1 box jump. 43/1.78m/75kg

17 rounds, ladies Rx M/35/5'9/155

Complete as many rounds in 15 minutes as possible of: 5 dumbbell push jerks 7 box jumps scaled to 35-lb. DBs, 24-in. box 20 plus 8

Did this the day after workout 112219! Pretty sore! 😂 16 rounds

10 rounds

16 rx’d

15 rounds right at the buzzer. At home, so used big tire at sidewalk edge (28”), and 25/10 lb plates held in hands for 35 lb PJ.

11 round + 5 bow jumps Rx

As Rx’d, 17 rounds. I definitely need to work on that aerobic endurance.

As rx'd, 18 rounds + 2 PJ (PR). PR by 2 rounds. I knew this one would hurt, but was ready for it mentally. 3 rounds in 2 minutes, just like last time, then instead of a round a minute, I tried to start after 50 seconds. 50 drifted to 55 in later rounds, and even a minute in some rounds, but by then I had gotten well enough ahead. Unbroken jerks. Box jumps were jump up and jump down, but no rebounding. Had 3 misses: 1 in the first round, 1 around round 10, and a last shin-scraper somewhere in the teens. Tough but rewarding! 46m/5'10"/180

16rds+3 (push press because I can’t read)

19 rounds + 5 box jumps (RX)

Rx 18rds+7reps

M/175cm /74kg /39yo As rx: 12 rounds

40/5’9/190/M 11 Rounds + 8 Reps Rx I was hoping for a round a minute but my cardio needs some work.

25 rds +1rep dB push jerk as rx'd. Felt good today!

14.5 rounds with 22" box

Had to workout at home with KBs 15 min AMRAP 8 single kB jerk (4+4) at 53lbs 8 lunges with 70lb KB

Scaled to AMRAP in 15: 5 db push jerks, 25# 7 box jumps, 16” 9r +5reps. Finished off round 10 just on principle Jumps were ugly, more like skip/jump hybrid but got up there & they’re getting cleaner. It’s all in my head, I can legit jump the 17” pole vaulting mat when it’s out at the track, but not the 16” hard box at home. Grrr! 😤

13+3 Rx. Such a fun WoD!

14 rds plus 11, ~26" jumps

15 rounds in 14:59. Box jumps Rx, scaled DB to 30 lb. pair. Bryan Rosen’s warm up, used pair 15# DB then 35# DB. Felt heavy so did WOD with 30’s.

13 + 7 rx

10 rounds RX. I didn’t realize until after that my box was 32”. Did some bench beforehand - 5x6 - #185 New to CrossFit but not to working out. This WOD killed me. Excited about joining the online community!

Male/38/5'4/161 9 rounds 40# DB 24in box

10 rounds, 5 reps...could have pushed a little harder. 45lbs DBs, 30" box

Women's Rx 18+1

M/35/5'10"/190 Rx'd 16 rounds + 3 reps (195)

12 rounds-#30 DB, Rx box jumps

16 rounds plus 7 rx

39/F/145 15+1 RX. (181 reps) Needed some redemption after yesterday's squats so I went all in. Goal was to do 1 round/45sec, but the push jerks had something to say about that lofty ambition.

Rx’d 13 rds + 5 DBPJ

Wow... so basically this mans entire life turned around. Off the carbs, off the couch. Yet we still dump so much money into telling people they need to take pills and stay dependent on hospitals and medication for the rest of their lives. We really do have the most elegant solution to the worlds most vexing problem!

15 + 9, 40# DBs, 32" box In hindsight I should have RX'd push jerks were not a problem once. Jump, stand, step off box

25# dumbbell push jerks 24" box jumps 18 rounds + 5 PJ and 5 box jumps Felt good! Kept moving the whole time.

35lb /16kg x2 24" box 19 rounds +8 reps

16 rounds + 10 reps Rx'd Box Jumps! m/51/5'11"/200#

35/5’9/195/M Rx: 16 rounds

Scaled to 35# DBs and 24" box 16 rounds + 2 push jerks

15# DBs/20in box jump 11rds I could've went heavier on the DBs. I nearly switched halfway through but figured I would just push my pace and try to make it to that 13 round goal. Almost made it!

13 rds. 40lb db are the heaviest I've got in the garage

Scaled: 20 rounds 45 lb DBs, 20-in box (highest stable platform I had) Winter to do project: build a plyo box and paralettes

18 rounds + 9x’d. Good workout.

15+8 Rx

13 rounds+ 1 rep

M/45/6'2"/180# Women's rx'd 20 rds even

13 Rd + 2 PJ Rx I probably could have scaled down the dumbbells they got heavy fast. Also some of my push jerks were push presses because I kept "forgetting" they were jerks.

15 + 9

Rx’ed 14 rounds+ 10 reps

As rx’d 12+ 1 bj

M/44 12 rounds Rx

Scaled to female RX 35# db 24in box 15 rds + 5

33lbs DBs, 27" box 17 rounds (exactly)

M/33/6'3"/187 13 round + 7 box step ups Scaled to: 7 box step ups @ 24" 5 dumbbell push jerks @ 18kg (40lbs)

13+1 rounds modified 95# Barbell Push Jerk 24in Box Jump Great burner. Did not have the DBs or 30in box in my home gym to complete the workout Rx

15 rds +6 step up, 25 lb DB and 20" box

Women's rx'ish (step ups) 16 rnds plus 5 push jerk m/49/175

209 reps/ 17 rounds + 5 reps rx

21 rounds + 5 Push-Jerks RX

M/49/6’6”/205 15# d.b + 12” box 14 rounds + 10 reps

16 rds (192 reps) Rx

16r + 5

Scaled: 17 Round

I have found, although you have excellent overhead positioning and force production through the dip, that the push jerk seems to move less weight than the push press - with dumbbells. Its a totally different matter with the barbell. Is it then that the push jerk should challenge your position to get more effective in the barbell push jerk, or am I maybe missing a key point of performance, so that I normally should move MORE weight with the DB push jerk than the push press?

11 Rounds 5 dumbbell push jerks - 16KG first time doing dumbbell push jerks focus was on technique. 7 box jumps - 30"

22 rounds RX (264) repetitions.

Push jerks and box jumps are a sneaky combo due to the redundant functions of the lower body. Both movements require hip/knee extension on the drive phase and landing with hips/legs flexed, before standing back up again….this redundancy always lights up my legs! Here are some thoughts on scaling this one: Dumbbell Push Jerks: I consider the load to be moderate. I will have athletes use loads that allow for several, if not all, rounds to be completed unbroken following a short rest after the box jumps. Many of my athletes will be able to achieve this goal with the prescribed weight, others will need to reduce the load to achieve that goal. I will likely not reduce the reps per round today. Box Jumps: I consider the prescribed height to be relatively high. I will look to have athletes use a height that challenges them, but still allows them to maintain consistency. Ideally the height that will allow for the 7 reps, in a round, to take no longer than approximately 1:00-1:30 to complete. I will reduce the height as necessary to achieve the goal. This could mean that some athletes will be jumping on a very low height. Only in special situations will I utilize a step-up, as I care more about jumping function of the movement and not the height today.

RX：19R+5

Warm up for 191121: GENERAL WARM-UP 2 rounds of: 1:00 of rowing 15 hip extensions on a GHD 10-m bear crawl + 5 pike push-ups 10 jumping air squats SPECIFIC WARM-UP Box jump 5 broad jumps with a 2-sec pause in the landing 5 box jumps at a medium height 5 box jumps at intended workout height Dumbbell push jerk Perform 2 rounds of progression with 5 reps of each step: Dip and hold with dumbbells on shoulders Dip and drive (fast) Push press Push jerk *First round with a light set of dumbbells, and the second round with the intended workout weight. Practice round: 2 dumbbell push jerks 4 box jumps

Globo scale: as rxed. If no box is available you can either use one of those step aerobic things and build a 20 or 24" platform, jump on a bench or ledge, or do bench jump overs without touching the bench. Up the reps to 15 for the box jumps. If you do not have dumbbells today either do deficit kipping HSPU or 95/135lb barbell push jerks.

Looks like fun, and one I can do at home!

Champions Club Scaling Notes RANT: Most jumping in athletics doesn’t happen from a standstill. We go from a stationary position to isolate the actual jump and work on the mechanics and positions, but it’s also good to take a rolling start, so-to-speak. We call these 1-2 box jumps. I did a small post on it a little over a year ago. (w/f safe) http://championsclub.squarespace.com/home/2018/4/11/coachs-corner-1-2-box-jumps.html Basically this technique emphasizes the skill of the movement (momentum, using gravity/rotation, etc.) and a little less on position. If you want to stay with a high box jump today, feel free to go to these at any point. I SHOULD TRY THIS RX’D IF: the reps and weight/height look easy without the time domain FIRST TIME WITH CROSSFIT VERSION: as is, but do push press instead of push jerk INJURY VERSION: themes are: high intensity, constant movement, pushing, jumping, jumping again, overhead, squatting. Pick two things with medium reps and extend out for around 20 minutes or so. WARMUP Handstand Jump rope Hollow hold Kb swing [insert thing you suck at] GENERAL FEAR LEVEL: 7

INTENDED STIMULUS . Ay Dios mio! There is nowhere to hide. We have two very explosive movements at a moderate but very manageable difficulty. The purpose here is to give you no room for rest and to push your performance. Scaling is straight forward today. You want a load on the dumbbells that you know you can cycle for the whole workout with no breaks. We want a height for the jumps that is higher than your normal height, but still something that you can do every single time without hesitation. Aim for 14+ rounds. All we want is to put you in that no hiding place. This workout will reward two aspects. First, proper mechanics. In a power-driven workout, efficiency in energy-expenditure will be fundamental. Make sure your dip and drive on the push presses are solid and vertical. On the box jumps, prioritize a good launch position and a good landing position. If these two are solid, the jump will go neatly. In both movements, focus on your breathing and keep a relaxed tension in your core. The second aspect that will be fundamental is pacing. Try to go out at a conservative pace so that when that 8-minute mark hits, you have the energy to keep piling rounds like a maniac. No hiding workouts are the best ones to get in the zone. Make sure your scaling helps you get there. FLOW! OPTION 1 Complete as many rounds as possible in 15 minutes of: 5 dumbbell push jerks 7 box jumps ♀ 30-lb. DBs, 20-in box ♂ 40-lb. DBs, 24-in box OPTION 2 Complete as many rounds as possible in 15 minutes of: 5 dumbbell push jerks 7 box jumps ♀ 25-lb. DBs, 16-in box ♂ 35-lb. DBs, 20-in box OPTION 3 Complete as many rounds as possible in 15 minutes of: 5 dumbbell push jerks 7 box jumps ♀ 15-lb. DBs, 12-in box ♂ 25-lb. DBs, 16-in box