Part 5: https://www.crossfit.com/essentials/the-power-of-progressions-part-5-building-progressions

남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211021/
Complete as many rounds as possible in 20 minutes of:
500-m row=>84회(2m당 1회)
50 single-leg squats, alternating=>벽잡고 18회
10 squat snatches=>40kg 4회
♀ 95 lb. ♂ 135 lb.
Post rounds completed to comments./
1라운드+ 스쿼트스내치 2회/
횟수 1/3으로 줄임
목요일 저녁와드

CFWUx1
1r +500 +45 pistols (final r2 after buzzer)

I stopped the Parkinson's medications prescribed due to severe side effects and started on natural treatments from VineHealth Center (VHC) in California, the herbal treatment has made a huge difference for me. My symptoms including tremors disappeared after the months long treatment! Go to ww w. vinehealthcenter. c om. This treatment is simply amazing!  

3R. 40sdlhp@20kg, 40 alternating jumping lunges + 10 squat snatches @35kg in R1, 10 ohs @35kg Rs2&3. Was wobbling in first round of squat snatches so scaled on the fly. Humbled from Leeds, UK. Great workout though ✓

3 rds.  pistols holding TRX straps.  Planks with feet in TRX straps.

This article continues to open Part 3 for me. Am I the only one having this issue?

Rx 
3+500m +26 pistol

3 squat snatches shy of 1 set. 115#

2 rounds plus 111m (started off the rower and fumbled the start but pleased I got 2 rounds) 

Scaled to 115lbs. Otherwise rxd. Didn’t miss a single snatch today. 

188lbs./69.5”/lvl40

https://youtu.be/s2rSYd75FvU

scaled to 105# SN: 2 rds + row & 32 pistols in 3rd round

Rx 
2R+row500m+one leg squat 12reps

OPTION 1
Complete as many rounds as possible in 20 minutes of:
400-m Tun
42 alternating single-leg squats
10 squat snatches at 115 lb.
3 rounds 

3 squat snatches shy of 2 rounds RX
This was a fun one! 

As rx'd, 2 rounds + 3 pistols.

Good one.  Fun to practice snatches when fatigued.  No misses in round 1; missed three in round 2.  Disappointing, but the pistols took their toll on my legs.  I'm reasonably good with pistols, so 50 didn't sound bad, but they definitely added up.  Rows were 1:51, 1:50 and 1:49.  Lungs felt good so I rowed hard.

46m/5'10"/180

2 rounds with bike rx

3 rds
300 m row
10 pistols assisted w 10lb dumbbell
10 dumbbell squat snatch 40lb

On the sequence number 4, the athlete should jump (triple extension) and then pull 👌 

AMRAP 30 mins
500m row
50 lunges
10 snatch (95lbs)

5 rounds

3 rounds of 
500m row
40 pistol squats
10 snatches at 95 lbs

20 min AMRAP
500-m row
50 single-leg squats, alternating (full range of motion/assisted)
12 squat snatches (50lb dumbbell/alternating)

3 rounds - between 6:30-7 min per round)

2 rounds+row+SLS, after time finished snatches
500m roe
30 SLS
@65lb SS

Subbed
20' AMRAP of 
25 burpees
50 pistols
12 (6-6) one arm squat snatches with a 24kg kettlebell
2 rounds+25burpees+12 pistols

Scaled
20 min AMRAP
500m row
50 air squats
10 push press @ 50kg
4 rounds 👍

1+500m skiers+47 (18” bench)
75#

2 rounds scaled. 

2 rounds + 500m row/ 15 pistols.  

Still sick, but it is starting to clear up. I will be doing this one again in the near future, aiming for 4 solid rounds. 

Scaled to 95 lbs for the squat snatches

40 pistols alternating with 10 lb plate out in front for balance

2 rounds less the final snatches due to dizziness 

14 minutes

Scaled to my garage:
1000m bike erg 
50 lunges
10 deadlifts 135 

4+631 

Modified to 20 minute AMRAP of:
500 m row
30 alternating pistols 
10 squat snatch @ 95# (105# second round)
2 rounds plus row plus 9 pistols

3rds + 500m + 39 SQTs

500m Row
50 Alt. Toe nail SQT
10 SN (65lb) hand is still weak in OH position from failed clean attempt 

Got through the 50 pistols on the first round.  Rx

Rx’d - 2 rnds + 500m/50 pistols/7 SS

2+75m rx

M/45/6'2"/180#

Scaled/modified to
20 min Amrap
500m row
50 reverse lunges
10 squat snatches 95#
3 rds + 500m + 9 lunges

34/M/195/5’9

4 rounds:

500m row
20 Alternating pistols
10 squat snatches (95lbs)

21:40

Event 1 for the 2020 CrossFit games. Calling it now. But Snatches will be at 185 / 135. 

Used 2” plate under heel for pistols
Scaled Squat snatch to 75#

1 Rd + 500m row + 25 pistols 

For quality!
400m Run!
20 alt. Pistols...slight heel elevation. 
10 OHSQ @ 65#s!
4 rounds (20:08) had to finish it! ;)

M/44
20 amrap: 500 row+50 lunge+10 sq snatch@135 (3 rounds)

Subbed/scaled

AMRAP 20mins
400m run
50 single leg squat 
10 snatches (65#)

2 Rds + 400m Run + 50 pistols + 4 snatches 

My pistols are still not nearly deep enough but now I can at least get down at least halfway without falling over. 🤷🏻‍♀️

Scaled
20 min
400m run
50 walking lunges
10 hang power snatch 95#
2 rds + 200m

Runs costing me too much time and lunges had to be moderately paced

1 rd plus 4 Snatched
Assisted Single Squats

2+51 Rx, (2 rounds + 500m row and 50 pistols) 

1 round rx’d 

There is a lot of redundancy in this workout! Each movement will have a significant impact on the other movements. I will try to have athletes achieve about 3.5-4 rounds of this workout as I think 5 rounds might only be achieve by the elite. Here are some scaling thoughts:

Row: The row should be the easiest part of this workout for most athletes. I will consider reducing the distance if rowing 500m will take longer the 2:30. 

Single-leg Squat: I expect a high volume of reps to accumulate (200+ for some?). Due to the volume and the demands of this movement, many of my athletes will need to scale. For athletes that can perform single-leg squats, but the volume is too demanding, I will reduce reps and/or perform the single-leg squats to a low target. For athletes that cannot perform full range of motion single-leg squats, I will modify the movement to some sort of single-leg movement, per the athlete’s capacity. This could be simply elevating the heel, using a light load as counter-balance, or by performing the movement standing on a box. Other options could be to perform single-leg squats on top of a box and potentially tapping the heel or toes to the floor on the descent. For those that cannot maintain balance on the working leg, a bulgarian split squat or a reverse lunge could be great options. Regardless of the option being performed, I anticipate reducing the reps to about 30 per round for most of my athletes. 

Squat Snatch: I consider the load to be moderate, where consistent singles should be able to be performed each round. I will reduce the load to allow for sound mechanics and a consistent pace. For athletes where the technical/flexibility demand of the movement is too difficult, I will have them perform a power snatch and lower into an overhead squat as best as possible. 

Equipment Restrictions: I may need to modify this workout, in a group setting, due to being limited on rowers. The partner option I will likely use is:
AMRAP 20 minutes
Partner 1: Row 500m
Partner 2: Single-leg squats
Partner 3: Squat snatch 
*Athletes rotate when the athlete on the rower completes 500 meters. I will not allow athletes to complete more than 50 single-leg squats and I may increase the load slightly on the squat snatches....if 10 reps at 135/95 is very easy to complete before 500 meters has been rowed.

Scaled . Globo gym.

500 m row .
50 stepups with a 60 lb DB.
16 snatch’s 60 lb DB.
2+ 500 m row , 50 setups .

Scaled to 50 walking lunges and 75# SS
3 rounds + 120m row

20cal on elliptical trainer
50 1-leg squats down to 12" box (sit)
16 1-arm dumbbell squat snatches, alternating, 33lbs DB

Completed 3 rounds + 13.0 calories

2 rounds + 140 meters
Scaled snatches to 95 lbs.

Scaled to
20 min amrap
500m row
30 "single leg squats" using 20" box
Stood next to the box and tried to mimic a single leg squat as much as I could
5 squat snatches @ 95#
2 rnds plus 400m row
m/49/175

2 rds Rx

Single-leg squats were slower than normal for me, and I’m already slower than most at them.

Globo scale: sub 16 dumbbell squat snatches 35/50lbs (m/f) if you don't have a barbell and bumpers.  Scale down if your form on these are not good.   For pistols, sub Bulgarian split squats, band assisted pistols, or deep box/bench step ups with the dumbbell if you are not proficient in pistols (work the skill before the wod).  Sub 400m run or 27 cal assault bike for row if without an erg.  

Warm up for 191022:
GENERAL WARM-UP

With a partner, row 2000 meters
> Alternate 250-meter intervals. When "resting," do:
Round 1: 10 active Spidermans + 10 PVC pass-throughs
Round 2: 5 squat therapy squats + 10 PVC muscle snatches
Round 3: 10 overhead squats + 10 PVC power snatches
Round 4: 10 PVC squat snatches with a 2-sec pause at the bottom of the squat

SPECIFIC WARM-UP

Single-leg squats
Perform 5 reps of each, per leg:
Reverse lunge
Reverse lunge with back foot off the ground
Assisted single-leg squat holding onto rings
Single-leg squat

Squat snatch
Perform 5 reps of each using an empty barbell:
Hang muscle-snatch
Overhead squat
Hang squat snatch
Squat snatch

Build-up
Every 2:00 for 3 sets, build to working weight by performing 3 squat snatches and 2 alternating single-leg squats.

Champions Club Scaling Notes:

RANT:
The number that is going to jump out is the 50 on the single-leg squats. But the number that should jump out is the 20 minutes. Considering this is a short time cap for a workout with this many single-leg squats (and... wow I just noticed the 135# on snatches) I think you make two choices today: for quality or for intensity. If it's for quality, do the workout as listed, just extend to 30-35 minutes. Go hard on the row, slow/precise on the single-leg squat/snatch parts. But when you see "single-leg squat," don't just think pistol. A lunge is a single-leg squat. Sub those for pistols (and practice pistols in the warmup) and you have yourself a pretty intense 20 minute workout.

I SHOULD TRY THIS AS RX'D IF: Man... all I know is I know this one is not for me as rx'd. You gotta be a bad boy to do this. Or girl.

GROUP VERSION: See the rant. I'd go with the lunges. Running for rowing.

INJURY VERSION:
Themes: locomotion, unilateral loading, jumping, squatting, overhead - pick 3 movements and go for 20 minutes. Reps for two of them should be something that you have to break up after the second or third round.

WARMUP
Jump rope - always/running prep
Pistol - if you're not doing them in the workout, lunges if you are
Box jump - landing for cleans
Squat - snatch prep
Handstand - overhead prep

GENERAL FEAR LEVEL: 5 as listed. 7 with a good modification

INTENDED STIMULUS
.
That's a lot of single-leg squats! Consider for a second this same workout with air squats instead of pistols. Estimate how many rounds you would get realistically in that case. Once you have done that, think about today's workout. Even if you are very good at single-leg squats, you know your cycle-time there is considerably slower than with air squats. Now take into account these are squat-snatches and that you will get to them after a healthy amount of pistols. Yes! This workout is a beast! You did not need me to tell you that. But what is tricky about today is that you should scale the row and the weight in the snatches even if it is something you would not normally do. This is a 20 minutes workout, and even though we want a significant number of pistols, we also want you to be closer to completing four rounds than fighting to complete just two. Adjusting all the movements in an equivalent block will get us there today. If modifying the pistols today, start by trying toe-nail squats. If that is not enough, try banded, and lastly, try using a bench or a box. Athletes that don't have a solid overhead squat should stay with power snatches and practice the overhead position during their specific warm-up sets. Focus on moving well and with intention!
.
OPTION 1
Complete as many rounds as possible in 20 minutes of:
420-m row
42 alternating single-leg squats
10 squat snatches
Load range: 80 lb. to 115 lb.
Work load reduction: ~15% per round 

OPTION 2
Complete as many rounds as possible in 20 minutes of:
360-m row
36 alternating toenail squats / banded single-leg squats
10 squat snatches
Load range: 65 lb. to 95 lb.
Work load reduction: ~30% per round

OPTION 3
Complete as many rounds as possible in 20 minutes of:
300-m row
30 alternating single-leg squats to a bench or box 
10 power snatches
Load range: 45 lb. to 65 lb.
Work load reduction: ~45% per round