CrossFit | 190922
Sunday

190922

Workout of the Day

59

3 rounds for time of:

21 hang squat snatches
Row 500 meters
Plank hold for time equal to row time

♀ 75 lb. ♂ 115 lb.

Post time to comments.

Comments on 190922

64 Comments

Comment thread URL copied!
Doug Brubacher
July 7th, 2021 at 2:58 am
Commented on: 190922

CFWUx2

53:20

Scale 106lb snatch

Comment URL copied!
Kury Akin
January 3rd, 2020 at 6:29 am
Commented on: 190922

20:20 @25kg, 100 DU, plank (1:40, 1:40, 1:20)

Comment URL copied!
Clint Michael
November 2nd, 2019 at 9:19 pm
Commented on: 190922

35:22

Used 115# for the first 38 reps and 95# for the rest.

Comment URL copied!
Cy Azizi
October 23rd, 2019 at 5:17 pm
Commented on: 190922

95# 49:46

Comment URL copied!
Jeff Chalfant
October 13th, 2019 at 9:43 pm
Commented on: 190922

28:00 with 95lb. barbell, otherwise as prescribed.

Snatches 8/7/6,7/7/7,6/5/5/5

Row times 1:50,1:56,1:59


That got me dizzy, shaky, and queasy! 1 break on the first and last planks, 2 breaks round 2.


40/186/69.5”

Comment URL copied!
Andrew Sylvia
October 8th, 2019 at 5:46 pm
Commented on: 190922

24:55 Rx

Comment URL copied!
Morgan Greene
October 2nd, 2019 at 9:28 pm
Commented on: 190922

scaled to 75# on SN: 20:34

Comment URL copied!
Mario Lovato
September 28th, 2019 at 7:31 pm
Commented on: 190922

28:30 #95 grip, grip, and there was some grip!

Comment URL copied!
David Whiteside
September 26th, 2019 at 1:58 pm
Commented on: Dr. Seyfried On Cancer

This is a great, digestible overview of the material presented in Dr. Seyfried's groundbreaking book. Among many revelations he mentions in passing that physicians can lose their licenses if they abandon the current grotesque, counterproductive "standard of care" in favor of clearly demonstrated and effective alternative therapies. This sinister, institutionalized protectionism, which may delay important treatments of many diseases for years (generations?) is all about money, not patients. Thanks to Dr. Seyfried for all his work, and for shedding some light on the intransigence of the IRB-s and regulatory agencies which, apparently, exist to suppress or marginalize new ideas.

Comment URL copied!
Viktor Wachtler
September 26th, 2019 at 12:55 pm
Commented on: 190922

Scaled 35kg/75lb snatches

400m runs

21:49

43/1.78m/75kg

Comment URL copied!
Coastie Nick
September 25th, 2019 at 8:30 pm
Commented on: 190922

Scaled Hang Sq. Sn. to 75#


27:48

Comment URL copied!
Tom Perry
September 25th, 2019 at 8:02 pm
Commented on: 190922

58 / 172

subbed hang squat cleans at 65 pounds

20:55

Comment URL copied!
RAPHAEL SIRTOLI
September 25th, 2019 at 5:44 am
Commented on: Dr. Seyfried On Cancer

I'm very interested in exploring Dr.Seyfied's areas of disagreements with his good friend Dr.D'Agostino, which as I understand it may be in the utility of radiation and chemo (i.e. standard treatments) for certain cancers of the blood and testicles


Both researchers are incredibly insightful and agree on the overall picture of cancer, which is why the areas of disagreement may be where more learning can take place

Comment URL copied!
Derek Chan
September 24th, 2019 at 11:05 pm
Commented on: 190922

Question for everyone:

When cycling through hang snatch, on the negative, on the way down, I find myself struggling to stop the bar from slamming right down on my thighs before the next rep. What is the better way to cycle through these?

Comment URL copied!
Lucas Allan
September 25th, 2019 at 12:51 am

https://www.youtube.com/watch?v=_3lvRewN31g

Comment URL copied!
Troy Bruun
September 24th, 2019 at 10:51 pm
Commented on: 190922

3rds: 16:49

21 DL (115lbs) hand was hurting in overhead position after failed CL&J

Comment URL copied!
Chase Hiland
September 24th, 2019 at 8:58 pm
Commented on: 190922

M/34/5'10"/190


Rx'd 19:52


Was hoping for a sub-20:00 and just barely got it. That was a rough one, but I'm glad planks were at the end.

Comment URL copied!
Joshua Dunn
September 24th, 2019 at 7:28 pm
Commented on: Dr. Seyfried On Cancer

Losing my father to GBM, this presentation made a huge impact on me. When you've seen the destruction, it's more than a topic. It becomes a matter of life and death. Keep fighting the good fight.

Comment URL copied!
VLADIMIR KALININ
September 25th, 2019 at 11:59 pm

Sorry for your loss, Joshua.

Comment URL copied!
Jon Wilson
September 24th, 2019 at 6:51 pm
Commented on: 190922

power snatches at 95


20:26

Comment URL copied!
Jeffrey Howard
September 24th, 2019 at 1:34 pm
Commented on: 190922

24:00 - scaled, 95lbs HSqSn. Row/Plank splits were 1:56 - 1:58 - 2:01

Comment URL copied!
Giuseppe Petrillo
September 23rd, 2019 at 7:34 pm
Commented on: 190922

Daniela

Done with 6 kb. Jumping jack + 2 min plank

Comment URL copied!
Matt Zero
September 23rd, 2019 at 3:51 pm
Commented on: 190922

Rx’d - 25:32

Comment URL copied!
Hank McKibban
September 23rd, 2019 at 3:19 pm
Commented on: 190922

23:52 (95# hss)

Comment URL copied!
Amedeo Alessio Cerea
September 23rd, 2019 at 11:12 am
Commented on: 190922

23:00

88 lb

Comment URL copied!
Dave DeCoste
September 23rd, 2019 at 10:59 am
Commented on: 190922

22:09

Woman’s rx

M/41/5’8@/160

Comment URL copied!
Claire Fiddian-Green
September 23rd, 2019 at 10:54 am
Commented on: 190922

33:24, scaled weight to 65 lb. all reps. Rows: 2:02, 2:02, 2:03.

Completed 190923.

Comment URL copied!
Mark Lawrence
September 23rd, 2019 at 10:45 am
Commented on: 190922

75lb. On the hang snatch, 21:20

Comment URL copied!
Tomi Krznar
September 23rd, 2019 at 9:49 am
Commented on: 190922

3 x

21 hss 35 kg

75 sdhp 18 kg db

plank 1:50 - 2:00 - 2:10

27:45

Comment URL copied!
Mike Long
September 23rd, 2019 at 1:12 am
Commented on: 190922

26:51 Rx

Comment URL copied!
Jade Teasdale
September 23rd, 2019 at 12:25 am
Commented on: 190922

RX 23:16

Anyone else feel the abs on 🔥 with this one? Lots of midline work when I was expecting my legs to be burning.

400m Run: 1:50, 1:41, 1:30

Comment URL copied!
joseph griffin
September 22nd, 2019 at 9:37 pm
Commented on: 190922

Scaled 3 rounds

12 hang squat snatches @ 65lb

250m row

1 min plank

14:45

Comment URL copied!
Stacey Thompkins
September 22nd, 2019 at 9:30 pm
Commented on: 190922

M/44/6'2"/180#


Women's rx'd

21:08

Rows - 1:47/1:53/1:54

Comment URL copied!
Steven Thunander
September 22nd, 2019 at 9:25 pm
Commented on: 190922

Globo Scale- if you don't have a rower run 400m or assault bike 22 calories. If you don't have a barbell do 30 dumbbell hang squat snatches per round, 50/35lb (scale as necessary). Sorry for the late post.

Comment URL copied!
Michael Bishop
September 22nd, 2019 at 8:59 pm
Commented on: 190922

Scaled to 2 rounds @ 95 lbs

14:00


wanted to save my shoulders for hockey in a few hours, still nervous about them with snatching although they seem to be getting a lot stronger

Comment URL copied!
Michael Bishop
September 22nd, 2019 at 9:00 pm

Rows were two minutes as were the planks broke the planks up after 90 seconds

Comment URL copied!
Michael Bishop
September 22nd, 2019 at 9:03 pm

Oops only did 10 hss's per round doh

Comment URL copied!
Cory Treharn
September 22nd, 2019 at 7:51 pm
Commented on: 190922

28:15

Scaled to 3 rounds 75# HSS, 2:00 burpees (no rower) & 2:00 planks.... 65 total burpees completed

Comment URL copied!
Vincent Dahlqvist
September 22nd, 2019 at 7:04 pm
Commented on: 190922

27:20, scaled to 88Ibs for Hang squat snatch

Comment URL copied!
Tripp Starling
September 22nd, 2019 at 6:35 pm
Commented on: 190922

Scaled weight to 75#

22:06

Row times 2:00, 2:00, 2:06

Comment URL copied!
Carly Keyes
September 22nd, 2019 at 6:15 pm
Commented on: Dr. Seyfried On Cancer

I can't wait to read his book.

Comment URL copied!
Nicole Deaver
September 22nd, 2019 at 6:05 pm
Commented on: 190922

3 Rds

21 hang squat snatches (65#)

50 bent over rows(15# DBs)

Planks for rows time(alternating front & side planks)

1:48/ 1:39/ 1:35

28:11

Comment URL copied!
Shaun Stapleton
September 22nd, 2019 at 5:01 pm
Commented on: 190922

30:00 Rx

Comment URL copied!
Shane Azizi
September 22nd, 2019 at 4:20 pm
Commented on: 190922

25:46 45lb bar.

Comment URL copied!
Steve Day
September 22nd, 2019 at 4:06 pm
Commented on: 190922

95lbd hang squat snatches


28:23

Row/plank: 1:45/1:50/1:52

Comment URL copied!
Elizabeth Cheek
September 22nd, 2019 at 3:52 pm
Commented on: 190922

Rough. But better. Scaled of course. Around 23-24 mins.

Comment URL copied!
Elizabeth Cheek
September 22nd, 2019 at 3:53 pm

45#-55# HSS

Comment URL copied!
Jim Rix
September 22nd, 2019 at 3:52 pm
Commented on: 190922

Scaled to 65#, rows/planks of 1:59-2:03

21:20


The most HSS's I've ever done, by far, so I kept the weight a little light.

Comment URL copied!
Matthew Letarte
September 22nd, 2019 at 2:35 pm
Commented on: 190922

I couldnt in good conscience hold down a platform and rower for this workout, so...

63 x Squat Snatch @ 95# (ouch) 23:17

Row/Plank x 1:55/1:56/1:46 14:28

37:46 start to finish, including transitions and rest

After about 40 squat snatches people were just staring at me like I was insane

Comment URL copied!
Matthew Letarte
September 22nd, 2019 at 2:37 pm

Ah, I didn't realize they were hang squat snatches. I did all mine from the floor, focusing on good snatch technique. I regret nothing

Comment URL copied!
Steven Odom
September 22nd, 2019 at 2:03 pm
Commented on: 190922

Rx’ed

24:00


The descent from the snatch really killed me.

Comment URL copied!
Steven Odom
September 22nd, 2019 at 3:09 pm

Followed by-

4000m run

After every 1000m do-

10 alternating pistols

30 push-ups

Comment URL copied!
Sebastien Fitzpatrick
September 22nd, 2019 at 1:38 pm
Commented on: 190922

31:15 Rx


The hang squat snatches were the worst part for me.

Comment URL copied!
Steven Odom
September 22nd, 2019 at 2:02 pm

I agree. The descent were the worst part for me, and it is something I need to work on.

Comment URL copied!
Michael Arko
September 22nd, 2019 at 1:14 pm
Commented on: 190922

Snatches @ 60lbs

Subbed 20 cal elliptical trainer (takes about 2 mins) in place of 500m row


23:25


I am not proficient at squat snatches, but I tried! Definitely this was the element that slowed me down. All planks were unbroken.

Comment URL copied!
Ron Sanga
September 22nd, 2019 at 12:22 pm
Commented on: 190922

25:45

Hang Squat Snatch with a single 20lb dumbbell alternating arms. Tried 45lb bar but it was too much.

50 Sumo Deadlift High Pull with 2 10lb dumbbells instead of row 500m. (No rowing machine and average 10m per pull on rower).

Plank time equal to SDHP time.

Comment URL copied!
Sam Meixell
September 22nd, 2019 at 12:15 pm
Commented on: 190922

3 rounds in 13:36 of:

10 hang squat snatches, 75#

Row 250 meters

Plank hold for time equal to row time

Comment URL copied!
Néill Tunstead
September 22nd, 2019 at 9:58 am
Commented on: 190922

M/36/5’11”/187lb/. = 17:58 (it hurt the arch’s in my feet holding the planks, never felt that before. Strange stimulating that)

Comment URL copied!
Denis Klibaner
September 22nd, 2019 at 8:58 am
Commented on: 190922

M/32/6'3"/211.2lb

Sub for 21 hang power snatches 88 lb.

Time: 26:42

Comment URL copied!
Denis Klibaner
September 22nd, 2019 at 8:59 am

First time doing hang power snatches ))

Comment URL copied!
Chris Sinagoga
September 22nd, 2019 at 4:06 am
Commented on: 190922

Champions Club Scaling Notes



RANT:


Planks can be either a rest station or the thing you look forward to the least in just about any workout. You should have the ability to make it either one. If you’re at football practice and your coach is making everyone hold a plank for 10 minutes because some goober jumped offsides again (it’s on TWO dammit!) then by all means use as little effort as possible to keep your body off the ground. Within the confines of a workout (not competition), we want to be on peak tension for the planks. That can translate to almost any movement you want it to if you squeeze your butt and belly and keep your neck in line. You are doing this right if you cannot carry on a conversation while you’re planking.



I SHOULD TRY THIS RX’D IF: I can do my first round of snatches unbroken and I will not get confused by how long to hold the plank



GROUP VERSION: as is, I’ll adjust the plank position when necessary



INJURY VERSION:


The themes are: an evil mix of stamina and endurance, jumping, holding still, moving forward, overhead, and unilateral loading (running). Pick three things you can do that cover those themes and make a workout out of it.



WARMUP:


Jump rope — always and running prep (for rowing)


Kipping pull-up — snatch prep for global positions and overhead


PVC OHS — snatch prep


Box jump — landing prep


[insert thing you suck at]



GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 7

Comment URL copied!
Jim Rix
September 22nd, 2019 at 2:40 am
Commented on: 190922

This article landed on my computer for some reason tonite. I thought it appropriate to share here, since CF and Coach focus so much on diet. Enjoy all.


https://getpocket.com/explore/item/4-laws-of-muscle?utm_source=pocket-newtab

Comment URL copied!
Juan Acevedo
September 22nd, 2019 at 1:06 am
Commented on: 190922

INTENDED STIMULUS


Learning day! If you did not perform 190914, read that post first. If you did perform that workout, let's learn. The stimulus is very similar between both workouts. Let's consider the differences. In 190914 the squats were taking you something around 45-60 seconds. The row here is going to take you double that time, but it is a movement you can modulate and regulate much better than the squats. No need to go all out here like we did with the squats, but do row at a healthy fast pace --below 2K if that tells you anything. When you come out of the rower, you will be breathing hard, but your muscles will not be acidic like they were on those squats. You will be able to get right into that plank and breathe! Prepare for planking for double the time you were holding the L-Sit. These two things balance each other out because your capacity on the plank should be more than double your capacity on the L-Sit. So today might be a little longer than 190914, but you should also be able to minimize the non-moving much more. The question is, how close can you keep today to 190914? Aim your scaling today to keep it equivalent to what you did last week so that we can answer that question. Learn!


OPTION 1

3 rounds for time of:

21 hang power snatches

Row 400 meters

Plank hold for time equal to row time

♀ 65 lb. ♂‚ 95 lb.



OPTION 2

3 rounds for time of:

21 hang power snatches

Row 300 meters

Plank hold for time equal to row time

♀ 55 lb. ♂‚ 75 lb.


OPTION 3

3 rounds for time of:

21 hang power snatches

Row 250 meters

Plank hold for time equal to row time

♀ 45 lb. ♂‚ 65 lb.

Comment URL copied!
Bryan Rosen
September 22nd, 2019 at 12:47 am
Commented on: 190922

Warm-up for 190922 (See also @dotcomwarmups on Instagram):

GENERAL WARM-UP


3 rounds of:

20 jumping jacks

12 lunges

10 V-ups

5 push-ups


SPECIFIC WARM-UP


Rowing

30-seconds of legs-only rowing

30-seconds of legs + lean-back rowing

45-seconds of rowing, pausing for 2-sec in the catch and finish positions

45-seconds of rowing

200-meter row at intended workout pace


Hang squat snatch

From low hang position, perform 5 reps of each with a PVC:

- Deadlift + shrug

- Muscle power snatch + overhead squat

- Squat snatch

then,

10 reps of hang squat snatch with an empty barbell, pausing at the bottom of the squat

5 reps of cycled hang squat snatch


Build-up

Perform 3 sets of 5 hang squat snatches, increasing in weight

> After the last set, row 200 meters

Comment URL copied!