60 Doube Unders
15 Push Jerks
60 Double Unders
9 Push Jerks
60 Double Unders
6 Push Jerks
This workout has a high accuracy and coordination component. Choose a weight for Push Jerks that is heavy but manageable. If your Double Unders are a work in progress, scale the volume down to 30 reps per round.
Post time and weight to comments.
Accessory Work
3 Rounds NFT
25 Sit-ups
5-10 Strict CTB Pull-ups
Erik learns to fly
Robb Wolf talks Animal Protein CrossFit
Fabulous picture of Erik!
Ha, I had no idea I used my arms like that. Next time I’ve got to remember to squawk like a bird to get an additional couple of inches.
With 115 lb push jerks: 9:02
First time I’ve done double-unders in a few weeks due to my shin. First set of 60 were unbroken. I’ve missed them.
Double-under and push-jerk WOD: 15:02
Thanks to everyone for the encouragement!
David McG, thanks for helping me to keep it together.
Started with 155lbs push jerks (they felt solid in the warm-up!) and after 9 reps my left arm refused to lock out. Had to scale back to 145lbs.
Double-unders were straightforward but eventually taxing with regards to coordination. They left you good and fried for the push-jerks.
1st round: 1/49/102nd round: 603rd round: 30/20/1/4/5
Accessory work:Glutes are *still* sore from the tabata-ish DL/Burpee WOD. 83 DL’s@225lbs made the situps, uncomfortable… Each rep felt as though a foam roller was squashing those muscles. At the very least, will take solace that the correct muscles are hurting from deadlifting.
Can’t wait for bench pressing!
damn erik, you can fly!!!
double-under and push jerk WOD (a great one)
135lb push jerk 12:34
poxy double unders were horrible, can’t seem to string them together… one day.
dan, way to beast through that one and thanks for pushing me.
c2b pull ups felt good.
My knee was giving me a little trouble post broad jumps (landed funny one time). So I did push press instead at 65lbs.
This was my first time including double unders in a WOD. Did 30’s. Counted attempts.
9:16.
C2b pull ups are a good / painful thing.
My wrists do not like the wrack position for overhead pressing motions: had to scale down to the 22lb bar so they wouldn’t ache… frustrating, but hey, now I know I need to work on my wrist strength/flexibility. I did a 21,15,9 pattern because the weight was so light.
Did 30’s for the doubles. First set was horrendous – couldn’t get more than two in a row and felt flustered… but after that was able to string together sets of five with some frequency.
time was 7:38 or 7:28 – can’t remember.
Could do a few unassisted deadhang C2B, which is an improvement.
it truly looks like eric is taking off in the pic.
wod, as rx’d @ 125lbs in 12:18, followed by a pint of milk thistle chocolate. good stuff.
Ahh yes, Paul you reminded me of the moment we walked up to the milk thistle table, anticipating our beautiful quarts of chocolate milk, only to be told “sorry! I’m out of the quart’s and half gallons of chocolate… I think someone else from your gym beat you here… he asked if you’d been by yet… got three quarts.” We asked a few questions, got a good description and we KNOW WHO IT WAS who got the last quarts of chocolate milk.
McGrath (to be read with a sinister accent.)
Bye the bye, their heavy whipping cream is rather divine… especially on fresh local berries.
Warm-Up:A little Foam Roller love and DROMS
DU/PJ WOD @ 115lbs10:10
DU: 60 UnbrokenPJ: 5-5-3-2DU: 20-15-20-5 I think?PJ: 3-3-3DU: 10-10-10-10-10-10 more or lessPJ: 3-3
The Push Jerks weren’t as sharp as I’d like them to be, especially at 115. I think it had everything to do with being gassed coming into them after doubles. Would like to try this with with 135 sometime.
Fun workout.
A/W x215 Crucifixion sit-ups10 strict CTB pull-ups
Double unders felt solid today. Only did 30, in single/single/double fashion, but was able to string together ten at a time like that so it wasn’t horrendous.
95 pounds on the push jerks.
11:35
Afterwards, after doing the 3 rounds of a/w, I tried the Jesus-situp. Couldn’t do it.
10:38 or something75# p jerk20 DUs
Me and DUs are not friends right now.
3 rndsvarious situps including arms overhead and crucifiction5 assisted C2B
2 500m rows1 – 2:22 (technique)2 – 2:09.7 (speed)second row felt good – the power ten needed to be a bit more powerful and I would have brought that time down a second or two.
I liked this workout!
My double-unders started to string together today – I was hitting 3 or 4 in a row pretty consistently.
My push-jerk form needed some work – thanks Shane for the advice. I did 57 pounds on push jerks then 30’s on the double-unders for 8:32.
milk thistle chocolate milk…guilty as charged…mwah ha ha ha!! yummm!
curious about the crucifixion sit ups, have to remember to ask what they are tomorrow.
115 pj/30 du 8:39
Liked this one! DUs are not killing me like they used to, I can do single-double pretty consistently. Push Jerks felt good as well, last set was unbroken. Progress!
double unders –or in my case double blunders.
I couldnt string more than 3 together. I need to get back to practice more. Ive hit a plateau after initial improvement
13:55 with Push Jerks at 75lbsI almost managed to knock myself out with a pretty good push jerk right to the bottom of my chin.
Surprisingly Im okay… so far. I think itll bruise but my beard is covering it up. Maybe we should add getting punched in the face to the middle of workouts.
Oh yea my strict pull ups seemed to have regressed I started on my bar at home again last night. I feel really weak when doing pullups now–whereas at the beginning of foundations I felt a lot stronger.
I bought regular whole milk thistle milk this week…been mixing it with my chocoalte protein shake and some giradellis pure cocoa.
15 double-unders counting attempts / 52lb push jerk = 8:07
Pretty exciting doing double-unders for the first time ever and as part of a wod. Now I just have to make it so that they’re not a total mess.
Also, props to John for toughing out the ankle-less version of this WOD and for his heroic effort assisting me on the strict pullups.
good piece on the north east qualifier…
http://games2009.crossfit.com/regionals/a-bloody-good-time-the-northeast-qualifier.html
Substituted 20 box jumps for the double-unders65lbs on the push jerks75 situps20 pullups 10 5 5 w/ the green bandBig thanks to David M for keeping me from compressing my spine on the jerks.8:54Fun day.
Subed 20 box jumps (high box with a 45lb plate – I forgot how high that is) for DU’s since I can’t do ’em (I know, I need to practice)85lb push jerks6:5610, 9, 10 for the C2B pull ups. Did a bunch strict then got a little lovin’ help from Peter and Dave McG.Great working out with Peter, kept me as honest as possible on my form.
8:20w/ 60 DU’s and 70# push press
Acc Work3 rounds:25 sit-ups10 C2B pull-ups – with green band…back to square one!
75lbs push jerk and 20 box jumps 7:05
Double Under and Push-Jerk (at 135 lbs.) WOD: 9:26
I need to work on my push jerk form so that it’s more of a push jerk than a push press.