CrossFit | 190730
Tuesday

190730

Workout of the Day

73

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

Post loads and triple-under reps to comments.
Compare to 181015.

The Dumbbell Overhead Squat

1
DB OHS
Watch

When team workouts are well constructed, the physiological effect is equal to the individual workouts, but the magic created by the dynamics of teamwork and competition has no equivalent in the solo effort. The chief obstacles to team workouts are logistical — problems of structure, planning, timing, and equipment — and they can readily be overcome with the guidance of specific, simple criteria.

Read the articleTeam Workouts

Comments on 190730

74 Comments

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Doug Brubacher
May 3rd, 2021 at 1:06 am
Commented on: 190730

CFWUx2 15*45bp 10*35ohs

35l-35r-40l-40r-45l-45r-50l-50r ohs

135-145-157-162.5(2+1)-157(2+1)

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Rosanna Edison
April 11th, 2020 at 2:31 pm
Commented on: The Dumbbell Overhead Squat

Her stance looks much wider than shoulder width, which what I have to do so I can complete this difficult movement as well.

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Kury Akin
October 19th, 2019 at 4:44 pm
Commented on: 190730

OHS 7. 7. 7. 10. 10 (all kg) much better form when not pushing for greater weight. Raised opposite arm to keep aligned.

BP 75. 77.5. 80. 82.5. 85 (all kg)

No triples again

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Manchild Manchild
October 11th, 2019 at 5:11 pm
Commented on: 190730

alternating, E2MOM, and used dumbbells for bench press


5x55

5x140


(next time, try 60 for squat)

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Chase Hiland
September 10th, 2019 at 9:24 pm
Commented on: 190730

M/34/5'10"/190


SDOHS: 55-65-70-70-70

BP: 205-205-195-195-195

DU: 50-35-34-32-30

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Shane Azizi
September 5th, 2019 at 8:56 pm
Commented on: 190730

30, 30, 35, 35, 40


95, 100, 105, 110, 115


3 Rx

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Cy Azizi
August 24th, 2019 at 1:23 am
Commented on: 190730

Single dumbbell overhead squat: L35,R40,L45,R50,L55

Bench: 135,145,155,165,175x2(PR)

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John Campion
August 21st, 2019 at 11:49 am
Commented on: 190730

55-60-65-70-75x5 (rlrlr)

145-150-155-160-160x1

2-3-1-3-5 (single triple unders broken up- be light on your toes!)

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Jeff Chalfant
August 20th, 2019 at 11:53 pm
Commented on: 190730

55L-55R-70L(kB)-70r(kB)-70L(dB) oaohs


200-205-210-205-200 bench press


13 minutes of triple under practice: 3-4 single reps. 5 sets of max du: 43-23-62-58-32

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Clint Michael
August 18th, 2019 at 2:59 am
Commented on: 190730

DB OHS-50, 55, 60, 65, 70


Bench press-185, 190, 195, 200, 205x2


Triple unders-1 ,1, 1, 1, 1

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Morgan Greene
August 8th, 2019 at 10:29 pm
Commented on: 190730

Squat: 15, 20, 25, 30, 35

BP: 225, 235, 245, 255, 260

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Mike Scott
August 7th, 2019 at 5:31 am
Commented on: 190730

left/right: 47.5, 52.5, 57.5, 62.5, 67.5

BP: 165, 185, 205, 215, 225

Only got one triple-under per 3-4 attempts

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Jesse Montagnino
August 7th, 2019 at 5:02 am
Commented on: 190730

15 lb db overhead squat


Bench

135

185

185

195

205

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Jesse Montagnino
August 7th, 2019 at 5:03 am

Warm up

13 strict pull ups

13 strict ring dips

10 min emom shoulder press x5

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Matt Zero
August 2nd, 2019 at 12:58 pm
Commented on: 190730

OHDS: 5 sets @ 80lbs

Bench Press: 5 sets @ 235

I’m trash @ triple unders

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Timothy Custer
August 1st, 2019 at 5:28 pm
Commented on: 190730

First time ever doing single arm over head squats:

50-55-60-65-65

185-205-225-235-245

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Shawn Hakimi
August 1st, 2019 at 1:53 pm
Commented on: 190730

40-45-50-55-60 (right arm much weaker than left, could not hit more than 50 with right arm)


175-175-180-180-185


0-0-0-0-0

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Albert Kombe
July 31st, 2019 at 11:56 pm
Commented on: 190730

DB OVHD Squat: 15-17.5-20-25-30lbs

Bench Press: 135-145-155-165-170lbs

DUs: 23, 28, 35, 25, 31

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Christopher Tipton
July 31st, 2019 at 11:31 pm
Commented on: 190730

220 m 5’10” 38


15lb sohs. Did both arms each set.


Bench press


135x3

185x3

185x3

190x3

190x3


10 minutes double under practice

5 x max single unders

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Matthew Aukstikalnes
July 31st, 2019 at 8:29 pm
Commented on: 190730

DB OHS 50-55-65-70-75 vs 55-60-62-65-70

BP 155-165-175-185-195 vs 150-160-170-180-195

TU 0 vs 0

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Viktor Wachtler
July 31st, 2019 at 7:23 pm
Commented on: 190730

Overhead kettlebell squats, with attached extra weights:

20-24-28-33-37kgs

Bench press subbed to 5x5 floor press with 20kg kettlebells

3-3-3-3-3 push-ups on push-up stands, feet elevated on kettlebells with weighted backpack 14-22-22-22-22kgs

No triple-unders.

42/1.78m/77kg

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Lucas Allan
July 31st, 2019 at 7:09 pm
Commented on: 190730

43/6'3"/200

SDOHS: Did 3 sets of 5 with both arms (40,55,60)

BP: 185-205-215-225(2)-205

Didn't attempt TU

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Mike Andridge
July 31st, 2019 at 6:38 pm
Commented on: 190730

5 sgl arm ohs r/l arm @ 35#

5 at 35# r/l

5 at 50# r/l

5 at 50# r/l

5 at 50# r/l

BP

165/170/180/175/175

Triple unders===0

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Didier Rios
July 31st, 2019 at 6:36 pm
Commented on: 190730

Single-dumbbell overhead squat 80 lb

bench Press: 215 lb


triple-unders two in a row

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Tyler Wood
July 31st, 2019 at 6:26 pm
Commented on: 190730

Squats: All 5 sets with 25 lb. dumbbell

Bench: 195-195-205-205-215 all in lbs.

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Michael Arko
July 31st, 2019 at 2:59 pm
Commented on: 190730

Hotel gym - subbed a different workout yesterday because gym was crowded. Did a variant of this workout today, Wednesday, as follows:


For time, 4 rounds of

21 one-arm* dumbbell squat snatches, 35lbs DB

21 dumbbell chest presses, 35lbs DBs


16:05


*Switched hands after every 7 snatches

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Dave DeCoste
July 31st, 2019 at 12:08 pm
Commented on: 190730

OHS:

40-50-50-50-50

BP:

155-175-185-195-195


Could only get singles on triple-unders

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Ryan Agius
July 31st, 2019 at 6:12 am
Commented on: 190730

This was my first WOD, Coming from Olympic weightlifting and powerlifting, my max sets of OHS was 94lb, all bench sets were between 242lbs and 250lbs.


Cant even dream about triple unders yet, managed some double unders though, and did 10 mins of single unders afterwards.

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Brandon Grech
July 31st, 2019 at 9:57 am

Wow, nice!

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Joseph Amaya
July 31st, 2019 at 2:46 am
Commented on: 190730

Single-dumbbell overhead squat 27.5 - 35 - 37.5 - 35 - 32.5 lbs


Bench press 65 - 70 - 75 - 80 - 85 reps


5 attempts at a max set of double-unders

10 - 10 - 8 - 5 - 13

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Steve Day
July 31st, 2019 at 12:05 am
Commented on: 190730

SAOHS- 5X5@55lbs

Bench - 135/155/175/185/195

TU - 0/0/0/0/0

DU - 9/8/11/20/30

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Laura Echeverri
July 31st, 2019 at 12:03 am
Commented on: 190730

Single-dumbbell overhead squat 5-5-5-5-5 reps

1. 12.5 lb

2. 15 lb

3. 17.5 lb

4. 20 lb

5. 22.5 lb left fail


Bench press 3-3-3-3-3 reps

1.15 lb

2. 20 lb

3. 25 lb

4. 35 lb

5.40 lb fail


5 attempts at a max set of triple-unders:

10 min. Practica

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Troy Bruun
July 30th, 2019 at 11:13 pm
Commented on: 190730

DB One Arm OHS

30-35-40-45-45 Left arm isn’t as mobile as right arm.

Bench Press

165-175-180-185-190F (2)

TU: 0’s

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Blas Raventos
July 30th, 2019 at 9:04 pm
Commented on: 190730

Db one arm OHS (each) in kilos


14-15-22.5-25-35


Bench, in kilos


70-80-90-100-105(2)


TU


1-1-1-1-1


not my day with triples! Kind of in a hurry to finish too today due to birthdays and moving


Nice deload day.

35kg db in the ohs was a sweet surprise too

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Sarah Dallos
July 30th, 2019 at 8:56 pm
Commented on: 190730

Had to workout at home. Limited equipment and limited time. Better than doing nothing!

Loads for single arm OHS were: 10,12,15(kB),18(kB), 20. A lot different than a Barbell OH squat!

Then I did 4 rounds with a barbell since I don’t have any plates or a bench:

10 barbell curls

10 strict press

10 high pulls

10 bent over rows

One minute of rest between rounds and did not drop the bar between moves

I worked out 7 days straight so today was a rest day but didn’t want to do nothing since I had been eating terribly the last two days because of my birthday! Don’t want to be a complete failure 😂

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Coastie Nick
July 30th, 2019 at 8:04 pm
Commented on: 190730

Rx’d


SAOHS: 8#-12#-15#-20#-25#


Bench: 185#-205#-225#-235#-245#(a PR for 3 reps)


TUs: 0-0-0-0-0. Almost got one a few times 😆

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Hank McKibban
July 30th, 2019 at 7:26 pm
Commented on: 190730

50 (left)-60 (right)-70 (right)-80 (3, right)-60 (left)

...struggled w/posture


205-225-230-235(PR)-225(2)

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Nicole Deaver
July 30th, 2019 at 6:45 pm
Commented on: 190730

Single Arm DB OHS: 15/20/30/35/43/48.5(2.5#PR)

(5 each side)


Bench Press

65/75/85/95/2@100(5# PR)


Triple Unders: 0 😂🤷🏻‍♀️

Practiced DU: 2-3 if that

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Jeff Strain
July 30th, 2019 at 5:40 pm
Commented on: 190730

Made it to 20# on the single arm DB OHS...form/technique wouldn't allow for more.

Subbed hang cleans for bench press 165# x 3 reps

No jump rope, I really need to order one.

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John Rossetti
July 30th, 2019 at 5:20 pm
Commented on: 190730

54 YOM 5’6” 214.25


Scaled

Single DB Overhead Squats

10X5

15X5

20X5

25X5

30X5

35X5

40X4 technique fell apart


Bench

135X3

155X3

175X3

185X3

195X3

205X1


20 min Double Under Practice

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John Clarke
July 30th, 2019 at 5:11 pm
Commented on: 190730

Single-dumbbell front squat: 35-40-60-60-60

Bench Press - 135-135-135-135-135

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Joe Maloney
July 30th, 2019 at 4:34 pm
Commented on: 190730

Single hand overhead squat: 5x5 16kg dumbbell


Bench press: 5x3 80kg

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Nathan Michael King
July 30th, 2019 at 4:17 pm
Commented on: 190730

5 Sets of 5 55# DB OHS

185/205/215/225/225 Bench

1 or 2 Triple Unders each round

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Mason Hampton
July 30th, 2019 at 3:55 pm
Commented on: 190730

DBOS: 50 lbs

Bench Press: 245 lbs

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Michael Arko
July 30th, 2019 at 3:44 pm
Commented on: 190730

Hotel gym was crowded so I had to swap out for a different plan:


Run 5km

At each 1km, don25 push-ups and 50 walking lunges


26:47


I don’t think this time is right. I think I had MMR set to auto-pause at breaks, and push-up time might not have been counted??

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John Rodrigues
July 30th, 2019 at 3:44 pm
Commented on: 190730

Good afternoon Friends,


OHS 8 - 10 - 12 - 13 - 14


BP 25 - 30 - 35 - 40 - 45 LBS


SU 5 - 5 - 5 - 5 - 5

I can not do even Double under yet. So I tried.

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Jim Rix
July 30th, 2019 at 3:27 pm
Commented on: 190730

Barbell OHS, 2 second pause in the hole

85-90-95-100-105#

Bench Press

145-150-155(2)-150-150-145#

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Sebastien Fitzpatrick
July 30th, 2019 at 12:53 pm
Commented on: 190730

OHS: 65 - 75 - 85 - 95 - 105lbs(PR)


BP: 185 - 205 - 215 - 225(PR) - 225lbs


TU: 14 - 15 - 24(PR) - 20 - 12 reps

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Andreas Staudigel
July 30th, 2019 at 12:13 pm
Commented on: 190730

No gym equipment available:

- 4 x 400m, 1 min rest in between

- EMOM 20: Pull-up, Lunge, Sit-Up, Pause

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Hendrik Bünzen
July 30th, 2019 at 12:06 pm
Commented on: 190730

20-22,5-25-27,5-30

90-95-100-95-95

1-1-1-1-1

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John Rodrigues
July 30th, 2019 at 11:43 am
Commented on: 190730

Champs Good morning


Could someone confirm?


It has to do:


Single-dumbbell overhead squat 5 reps


Bench press 3 reps


5 attempts at a max set of triple-unders


Then start again for more four times????


I wait for your response asap.


Cheers.

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Kaleb McGuire
July 30th, 2019 at 12:49 pm

I was wondering the same thing

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John Rodrigues
July 30th, 2019 at 1:32 pm

Yeah, and also could be another thing. Like that:


Single dumbbell OHS with max weight (LBS/KGS you can

5 reps

Bench press with max weight (LBS/KGS you can

3 reps


then 5 tentatives max of sets triple under


Anyway, I will decide what I do.


Cheers.

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John Rodrigues
July 30th, 2019 at 1:48 pm

Hey Kaleb,


Follow what I found.

https://board.crossfit.com/archive/index.php/t-59315.html


a 5RM (5 rep max) is a weight you can lift 5 times and no more.


5-5-5-5-5 just means you're increasing the weight each time and lifting it 5 times. They're not necessarily related.


For example, a person can maybe back squat 315 lbs 5x, that's his 5RM.... but he does a 5-5-5-5-5 with loads at 225-245-265-285-295. However, if he does something like 285-295-305-315-325, that means he has a new 5RM of 325 since he could only lift 315 before.



Now that make sense. I hope helped you.


Cheers.

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Jim Rix
July 30th, 2019 at 1:50 pm

John and Kaleb, complete all 5 sets of OHS, then move on to all 5 sets of bench, then to the jump rope.

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John Rodrigues
July 30th, 2019 at 1:57 pm

Hallo Jim


I appreciate your response.


is there a rest in some momento like OHS 5- rest or increascing without rest?

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Jim Rix
July 30th, 2019 at 3:29 pm

John,

Rest is up to you. Most say 2-5 minutes between sets; I stay toward the low end of that range, no more than 3 minutes between sets in this type of workout.

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John Rodrigues
July 30th, 2019 at 3:55 pm

Understood!


Sorry for that


Thanks for everything

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Nicholas Scott
July 30th, 2019 at 10:31 am
Commented on: 190730

20 lbs overhead squat-very awkward for me-did 5 reps each arm-6 sets

Bench-135-155-175-185-185-195-3 reps 6 sets

Not at triple under status yet-singles still

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Stacey Thompkins
July 30th, 2019 at 9:42 am
Commented on: 190730

M/44/6'2"/180#


From Crossfit North Charleston


8 min AMRAP

20 WBS 20# ball to 10' target

10 burpees to 6" target

Rest 2 mins

8 min AMRAP

20 ALT DB snatch 50#

50 DU's


4 rds + 3 on first half

4 rds + 2 on second half

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Julien Prime
July 30th, 2019 at 9:06 am
Commented on: 190730

Single-dumbbell overhead squat : 5x 22.5kgs/50lbs

Bench press : 3x 80kgs/176lbs

Double-under : 80 UB

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Claire Fiddian-Green
July 30th, 2019 at 7:56 am
Commented on: 190730

Hotel gym, no jump rope.

One arm DB OH squat: 11 lb., 22, 33, 33, 44 (last set on left side I didn’t get below parallel on squat)

Dumbbell pair bench press: 22, 22, 22, 22, 33 lb.

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Amine Meda
July 30th, 2019 at 6:49 am
Commented on: 190730

I never know if I have to do the single arm ovs with both arm, or only one ? (2 x 5 reps or 1 x 5 reps ?)

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Sebastien Fitzpatrick
July 30th, 2019 at 8:12 am

I always do just one arm for each set. I know there is an odd number of sets, so just make my weaker side do the extra set.

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Amine Meda
July 30th, 2019 at 1:27 pm

Thank you for your answer, I did the same !

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Max Black
July 30th, 2019 at 4:38 am
Commented on: 190730

SDOP x5, 80

Bench x3, 275

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Josh Blake
July 30th, 2019 at 3:54 am
Commented on: 190730

I read it Wesley as regular barbell bench press. If it were with DB’s, they’d specifically say so in my opinion. The weight is up to you; either build to a heavy set of 3 and hold that across for 5 sets, or build each set until the 4th and 5th set are your heavy sets.

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Wesley Martin
July 30th, 2019 at 2:15 am
Commented on: 190730

I’m assuming the bench press is with dumbbells? If so is it heavy loads?

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Sebastien Fitzpatrick
July 30th, 2019 at 8:09 am

Normal bench press, with a barbell. And as heavy as your form can handle.

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Chris Sinagoga
July 30th, 2019 at 1:24 am
Commented on: 190730

Champions Club Scaling Notes


RANT:

My max overhead squat is 215 lbs and I have yet to go over a 5-lb. plate any time I have done one-arm overhead squats. To me, when you look at the feet and the midline, the air squat, front squat, overhead squat, deadlift, kb swing, and every other thing that involves squatting should look the same. This includes one-arm overhead squats. The tendency on these is to rotate away from the arm that's up, causing everything downstream to collapse. It is our job to resist that rotation and I can keep the integrity with a 5-lb. plate and nothing more at the moment.


I SHOULD TRY THIS RX'D IF: I have the capacity on OHS and triple understanding to make the sequence worth while.


GROUP VERSION:

5 rounds of:

1:00 one-arm overhead squat

1:00 floor press

1:00 jump rope practice

*maybe add 30-sec. transition time because floor press is tough to get set up and stuff might be spread out


INJURY VERSION (BASED ON GROUP VERSION):

Upper-body injury - one-arm floor press/strict press would be fine

Middle body injury - bike sub for jump rope probably and air squat/l-sit sub for one arm overhead squat.

Lower-body injury - strict knees to elbows or pistol variations subbed for one arm overhead squat. Bike for triple under?


FIRST TIME WORKOUT IN FOREVER VERSION: same as group


WARMUP:

Jump rope - always

Handstand - overhead prep

Squat - obvs

Push-up - prep for floor/bench press

Ring row - also prep for press


GENERAL FEAR LEVEL: 2.

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Jim Rix
July 30th, 2019 at 3:39 am

I'm with you Chris. Single arm OHS's are a train wreck for me.

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Sebastien Fitzpatrick
July 30th, 2019 at 8:08 am

My deadlift stance is definitely more narrow and my KB swing is definitely wider. I’m sure that’s with most people too. A clean starts with a deadlift (essentially), ends with a front squat, and your feet have to move to properly accomplish this.

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Steven Thunander
July 30th, 2019 at 12:09 am
Commented on: 190730

Globo Scale-as Rxed for most. For the overhead squats if you max out the dumbbells do AMRAP sets each arm with good form. If you only have dumbbells today do max sets with the dumbbells for the bench press as well. If all you have is a barbell do pausing overhead squats, 2 seconds in the hole, same scheme. You can also sub kettlebells for the OHS.


If you do not have double unders work on double unders for 10 minutes, then do a max set of single unders. If you are proficient at double unders but do not have triple unders yet work triple unders for 10 minutes then do a max set of double unders. If you are working on single unders, work those for 15 minutes.

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Claudio Delgado-Valcarcel
July 30th, 2019 at 12:46 am

is this a triplet?

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