Crossfit | 240406
5-6-7-8-9-10-9-8-7-6-5
Overhead squats
10-12-14-16-18-20-18-16-14-12-10
Calorie row

24:45

This couplet is intended to challenge your self-awareness and pacing. Choose a moderately light overhead squat weight that enables you to complete each set unbroken. Row as fast as you can but not so fast that you need to break up the squat sets or rest before picking up the barbell. I scaled to SA DB OHS with 35-pound dumbbell, switching arms halfway through each set. It was so muggy in the garage and transitions got longer and longer as I had to keep going to the towel. 

#WallSitWednesday

4 Rounds:

60 second wall sit (hands on head)

10 kb ohs (44lbs)

30 second wall sit (45lb plate on lap)

Rest 90 seconds between rounds

Reverse Tabata Assault Bike

8 Rounds

:10 Sprint

:20 Rest

-Rest 4 Minutes-

8 Rounds

:10 Sprint

:20 Rest

Notes: Theme of today was stamina. The reverse Tabata is bad enough, but after wall sits made it that much worse. It can be hard to get the bike up to speed in just :10 seconds so start pedaling again with 2-3 seconds left during each rest period.

Odd-Object Conditioning (A)
On the 3:00 x 4 Rounds:
15/12 Calorie Assault Bike
50 Meter Heavy Farmers Carry (50s)

Notes: PUSH the bike and get comfortable being uncomfortable. Rounds 3&4 were 70+rpm and rounds 1&2 were not 😕 Walk was from garage door to manhole in middle of cul-de-sac and back.

Odd-Object Conditioning (B)
On the 2:00 x 4 Rounds:
21 Straight Leg Sit-ups
10 Dumbbell Overhead Squats (5 Each Side)

Notes: Used 35lb KB for the SA OHS. Used most of the time each round, finishing each with 15 seconds left.

Odd-Object Conditioning (C)
1 Set:  Max Time D-Ball Hold (100)
Max Time Limit: 7 Minutes

2:05 

Notes: My back was screaming early on. Yesterday's carries certainly brought down this score -- between 3&4 minutes is more realistic.

‘Ceiling Fan’

AMRAP 15 minutes of:

20 SA KB power snatch (35)

50 single unders

20 SA KB OHS (35)

50 single unders

490 reps (3 full + 20 snatches + 50 singles)

	Rd 1	Rd 2	Rd 3	Rd 4
KB Snatch	X	X	X	X
Jump Rope	X	X	X	X
KB OHS	X	X	X
Jump Rope	X	X	X

Body Armor 

AMRAP 6:

SA KB strict press (35)

OTM, starting at 0:00:

6 hand-release push-ups

81 reps

Thursday 200109
Complete as many rounds as possible in 12 minutes of:

250-m row
20 GHD sit-ups

Notes: The goal was to put yourself in a position where you can complete a round every two minutes. Choose a distance on the rower and number of GHDs you can complete in about 50 seconds -- row should be pretty fast but not all out. Scaled to 200m row and 16 ghds to parallel.

Finished 6 full rounds. Row was done in about :45 each round.

Single-Arm DB OHS:  5-5-5-5-5 reps 
65-75-80-90-100-pounds

Notes: I was able to snatch the DB from the ground pretty easily through 80lb - was more of a clean and jerk at 90 and 100lbs. The 100lb DB was not steady overhead and I bailed after two reps.

For Time: 

21 back squats

42 ghd situps

15 back squats

30 ghd situps

09 back squats

18 ghd situps

RX: 225/155

Notes: I used 185 for this workout. Notes suggested to scale the load if unable to do first 21 reps in less than 3 sets or under 2:30. I thought this was doable, but may be too challenging at 225. 

1-2-3-4-5-6-7-8-9-10 reps of:

Single arm KB overhead squats

Lateral burpees, jumping over KB

Notes: Used 44lb KB for the OHS. This was torture as my heart rate went up and stayed up. The standard of having to jump over the KB ensured you were getting almost 6" per jump which only added to the misery. 

A: Every :30 seconds for 10 minutes:

(1) Hang Power Snatch @ 165lbs

Note: This workout comes courtesy of Outlaw Crossfit. To complete this workout as Rx, you must complete all 20 reps @ 165lbs. If you cannot do 165lbs for the entire workout, scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.

Finished all (20) reps @ 135lbs

Notes: Invest time in a proper warmup and scale up to 145 or even 150 next time out.

B: #WallSitWednesday
4 Rounds
1:00 wall-sit (hands on head)
10 single arm kb ohs (44)
:30 wall-sit with 25lb plate

Skill Conditioning
For Time (10 minute cap):
8 Single Arm KB Overhead Squats -- alternate arms each round (53lbs)
3-6-9-12-15-18-21: Strict Handstand Push-ups

Finished 5 handstand push-ups in the round of 15

A: Bench Press
8-8-8-8-8

Notes: Opened at 185 and completed last four sets at 205. This was the right weight. Reps 7&8 challenged me each set.

B: 4 Rounds
1:00 wall-sit (hands on head)
10 single arm kb ohs (44) - alternate arms each round
:30 wall-sit with 35lb plate

Rest :90 seconds between sets

#WallSitWednesday
4 Rounds
1:00 wall-sit (hands on head)
10 single arm kb ohs (44)
:30 wall-sit with 25lb plate

Monday 181015

Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-unders

DB OHS: 55-65-75-85-95lbs.
Bench Press: 205-225-235-245(2)-205lbs.
Subbed 10 mins of DU practice instead of the triples. 

Notes: I was able to snatch the DB from the ground pretty easily through 85lb - was more of a clean and jerk at 95lbs. All OHS reps The bench was an easy set of 3 through the 235lb bar. Failed to make the 3rd rep @ 245 without bringing my glutesoff the bench and help from a spotter. The standard from 2018 Regionals Linda is that the athlete's feet must remain in contact with the floor and the athlete's glutes must remain in contact with the bench for the duration of the rep.

A: Bench Press 8-8-8-8-8

139-154-165-184-194(F)

Notes: I used Rogue MG-24 MultiGrip Bar. Unloaded weight is 44lbs, handles spaced at 6", 14" 22" and 30". I used the 22" handles. The bar is designed to relieve stress on shoulders and wrists. The angle of the bar helped to alleviate any stress put on my wrist using a straight bar. This grip keeps elbows in and closer to the body, using more triceps than normal bench press so these weights were more difficult than what I normally would hit at this rep count.

Failed last set -- was only able to complete (7) reps.

B: #WallSitWednesday
4 Rounds
1:00 wall-sit (hands on head)
10 single arm kb ohs (44)
:30 wall-sit with 25lb plate

A: 4 Rounds
1:00 wall-sit (hands on head)
10 single arm kb ohs (44) - alternate arms each round
:30 wall-sit with 25lb plate

Rest :90 between rounds

B: Thursday 190228
Push jerk 5-5-3-3-3-1-1-1-1 reps

5X: 95-145
3X: 165-175-185
1X: 195-205-215-225(f)

Notes: I had no leg drive at he heaviest loads coming off the wall sits and just could not lock out the 225lb bar.

4 Rounds
:60 wall-sit (hands on head)
10 single arm kb ohs (44) - alternate arms each round
:30 wall-sit with 25lb plate

Rest :90 between rounds

5 rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest  

A: 4 Rounds
1:00 wall-sit (hands on head)
10 single arm kb ohs (35) - alternate arms each round
:30 wall-sit with 25lb plate

Rest :90 between rounds

B: Power Clean + Handstand Push-ups
On the 90s x 5 Rounds:
33% of Max Handstand Push-ups
3-3-2-2-1: Power Cleans

Notes: Between 70-85% on the cleans. Last test of max unbroken handstand pushups was in 2017 and I did 20, but I found a workout from May 2018 with 21-15-9 back squats and handstand pushups in which all of the handstands were done unbroken, so I used that as basis for this effort. Each round was 7 handstand pushups with head to blue yoga block.

145-145-165-165-175lbs (based off 200lb 1RM)

Monday 181015

Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-unders

DB OHS: 45-55-65-75-85lbs.
Bench Press: 185-205-225-235-245lbs.
Subbed 5 mins of DU practice instead of the triples. 

Notes: Start heavier on the OHS. Would try this again starting at 70lb. with goal of 100lb. for last set. I was able to snatch the DB from the ground pretty easily, even at 85lb. The bench was an easy set of 3 through the 235lb bar. I was arching my back on the last two reps at 245lb bar. The standard from 2018 Regionals Linda is that the athlete's feet must remain in contact with the floor and the athlete's glutes must remain in contact with the bench for the duration of the rep. With that standard, these were good reps.

Midline
100 Weighted AbMat Sit-Ups
Reps 1-25: Heaviest Load (25lb plate)
Reps 26-50: Slightly Lighter (15lb KB)
Reps 51-75: Slightly Lighter (10lb plate)
Reps 76-100: No Load

Complete as many rounds as possible in 20 minutes of:
10 step-ups, 24-in. box
15 single-arm overhead squats, 50-lb. dumbbell
20 GHD sit-ups

5 Rounds + 15 OHS

Cash Out:
5 rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest 

CONDITIONING:
5 rounds for time:
KB Snatch x 5/arm
Push up x 10
Single-arm Overhead Squat x 5/side
Sit up x 10

Notes: Used 44lb KB for snatches and overhead squats.

For time:
100 Calorie Row
80 Kettlebell Snatches (35lb, 40/side)
60 DB Overhead Walking Lunges (35lb, 30/side)
40 DB Overhead Squats (35lb, 20/side)
20 HSPU

Note: 30 Minute Time Cap

Finished 12 HSPU at the time cap.

2017 Regional Event 5

21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squats

Notes: Subbed 1:1 pull-ups and used women's weight on KB (53lb).