CrossFit | 191215
Sunday

191215

Workout of the Day

74

5 rounds for max reps of:

1 minute of sumo deadlift high pulls
1 minute of push presses
1 minute of rowing for calories
Rest 1 minute

♀ 65 lb. ♂ 95 lb.

Post total reps per round to comments.

Shoulder Muscles, Part 3

Shoulder Musculature 3
Read More

Comments on 191215

74 Comments

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Kury Akin
March 31st, 2020 at 1:22 pm
Commented on: 191215


(edited)
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Kury Akin
March 31st, 2020 at 1:21 pm
Commented on: 191215

227@35kg

80 SDLHP (20.15.15.15.15)

94 PP (20.20.20.16.18)

53 Burpees (10.12.10.10.11)

Fire breather!

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Orestis Papapetrou
February 11th, 2020 at 10:04 am
Commented on: 191215

Rx:

1 Round:49

2 Round: 53

3 Round: 53

4 Round: 54

5 Rounds:55

Split the SDHP into 3 and row 18-19kcal every time. Little bit above conversational pace the entire wod.

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Nate Gordon
January 14th, 2020 at 7:32 pm
Commented on: 191215

SDHP- 17/17/16/16/16

PP- 16/16/16/16/16

Row- 14/15/15/14/14

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Jeff Chalfant
January 5th, 2020 at 8:26 pm
Commented on: 191215

17/20/11

15/16/12

12/16/12

14/15/13

15/16/15


48+43+40+42+46=219 rx


almost quit after round 2 when asthma set in. Round 3 sucked as a result but regained some lung capacity after round 3.


191/lvl40/69”

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Jeff Chalfant
January 5th, 2020 at 8:32 pm

This was entirely lung limited as usual, despite starting intentionally slow.

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Cy Azizi
January 2nd, 2020 at 8:19 pm
Commented on: 191215

85#. 34,36,31,31,35

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Morgan Greene
December 27th, 2019 at 7:41 pm
Commented on: 191215

rd 1: 18, 15, 14 = 47

rd 2: 17, 15, 17 = 49

rd 3: 16, 10, 17 = 43

rd 4: 15, 10, 17 = 42

rd 5: 14, 11, 17 = 42

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Amanda McDowell
December 25th, 2019 at 1:44 pm
Commented on: 191215

Was surprised that there was no

posted warm up? I always do the general and specific warm up. So today I did light To moderate rowing, good mornings, lunges

and lunge stretches, squat therapy, movements with PVC and finally with barbell increasing weight til workout weight.

42 reps

37 reps

41 reps

41 reps

40 reps

fairly consistent. 65# barbell SDHP and PP.

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Dan Morris
December 23rd, 2019 at 1:25 am
Commented on: 191215

As RX’d:


SDHP 16-16-15-12-14

PP 16-16-12-10-15

Row 14-16-14-14-16


46-48-41-36-45 = 216

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Dan Morris
December 23rd, 2019 at 1:25 am

42 / 6’0 / 203

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Fabian Delaflor
December 22nd, 2019 at 12:41 am
Commented on: 191215

5 rds:

2(20lbs dumbells)

1’ deadlift highpulls - 29-25-25-28-28

1’ push press - 25-20-25-25-25

1’ burpees - 12-8-10-11-12

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MJ Hurley
December 21st, 2019 at 2:05 am
Commented on: 191215

Totally misread the workout! Completed 3 rounds after an upper body weight lifting session.


Rd 1-51

Rd 2-41

Rd 3-40

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Philip Uemura
December 20th, 2019 at 6:07 pm
Commented on: 191215

Did four rounds total of 199 at 65 lbs

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Jade Teasdale
December 20th, 2019 at 5:55 am
Commented on: 191215

SDLHP are not my favorite!

65# SDLHP & Push Presses (my favorite) & single under jump ropes!

21/14/76

19/15/85

21/18/50

22/17/73

21/20/120

Ha! 😅 On the last round, I finally looked down & saw the corner of my floor mat that had been messing up my jump ropes the entire time! I thought I was just screwing up & kept thinking about form & what the heck I was doing wrong!

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Jade Teasdale
December 20th, 2019 at 5:57 am

I have the joining square mats & I guess the jump rope would beat the corner up! I kept stopping to look around for what I was hitting! 😂

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Joseph Alaimo
December 18th, 2019 at 5:06 pm
Commented on: 191215

339 rx

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Antonio Larco
December 18th, 2019 at 4:08 pm
Commented on: 191215

20/15/8

16/20/10

20/20/10

21/21/10

22/18/12

Rx

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Brendan Mullan
December 18th, 2019 at 2:04 pm
Commented on: 191215

Rx'd

90, 88, 59...😅👍

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Viktor Wachtler
December 18th, 2019 at 9:47 am
Commented on: 191215

Scaled to 32kgs, subbed row for bar-facing burpees.

SDHP 25, 24, 23, 22, 19

PP 15 all rounds

BP 12, 10,10,10,11

43/1.78m/75kg

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Paul Snell
December 17th, 2019 at 11:41 pm
Commented on: 191215

SD-19,17,18,17,18=89

PP-15,13,13,12,11=64

Row-18,18,17,17,18=88

Total-241

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Giuseppe Petrillo
December 17th, 2019 at 10:19 pm
Commented on: 191215

Sdhp 24 20 20 20 20

Pp 15 15 15 15 15

Burpees over the barbell 15 15 12 12 12

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Chase Hiland
December 17th, 2019 at 4:02 pm
Commented on: 191215

M/35/5'10"/190


Rx'd. 291 total


SDHP: 24-20-20-20-20 (104)

PP: 21-18-18-16-16 (89)

CR: 20-20-20-19-19 (98)

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Geoffroy Castelnau
December 17th, 2019 at 12:22 pm
Commented on: 191215

R1: 25/16/10 - R2: 23/17/10 - R3: 21/17/10 - R4: 21/13/7 - R5: 20/15/9

Scaled/subbed to : DBs SDHP / DBs push presses / Burpees (9kg each DB)

M / 40yo / 176cm / 71kg

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joseph griffin
December 17th, 2019 at 9:59 am
Commented on: 191215

34/m/185

@85#

15/10/15

15/10/13

12/8/14

10/8/14

15/8/13

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Shane Azizi
December 16th, 2019 at 11:26 pm
Commented on: 191215

52, 52, 50, 36, 30 Rx

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Scott MacArthur
December 16th, 2019 at 11:22 pm
Commented on: 191215

At home, Sumo and PP at 75, burpee for row. Only did 4 rounds.

24/22/13

21/21/12

22/18/11

18/15/10

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Pedro Ber
December 16th, 2019 at 11:15 pm
Commented on: 191215

65 lb


22 - 30 - 26 = 78

22 - 30 - 24 = 76

22 - 27 - 23 = 72

20 - 26 - 22 = 68

20 - 24 - 20 = 64


106 + 137 + 115 = 358

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Pedro Ber
December 16th, 2019 at 11:15 pm

count reps on rowing, not cal

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Pedro Ber
December 16th, 2019 at 11:17 pm

count reps on row

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Gabriel Candelaria
December 16th, 2019 at 10:07 pm
Commented on: 191215

M/38/5'4/160

W/ 65#

20/15/8

20/13/8

15/16/10

15/15/8

13/11/8

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Coastie Nick
December 16th, 2019 at 8:59 pm
Commented on: 191215

Rx’d:

62, 52, 55, 49, 50


Total reps: 268

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Derek Mortson
December 16th, 2019 at 8:09 pm
Commented on: 191215

Rx: 281 reps


SDLHP: 24/20/18/19/18

Push Press: 20/18/17/18/17

Row cals: 20/20/17/17/18


Did this during open gym.


SDLHP, really tried to load my hips and flex my quads. I found that slow and steady sets was better then short and fast sets with long breaks.


Push Press; I wasn’t going to let that bar get the best of my. All about the dip drive and doing one more rep then you want to.


Row; tried to get it up to speed quickly then row at a 1,400 cal +, but my transitions starting to move at a tectonically slow pace.


Great WOD! Thanks CF.com!

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Jeffrey Howard
December 16th, 2019 at 6:13 pm
Commented on: 191215

45-47-45-48-50 - Rx

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Christian Simpson
December 16th, 2019 at 5:41 pm
Commented on: 191215

Rx:

17/15/12/12/10

11/10/11/10/10

17/17/15/15/16

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Pavel Stas
December 16th, 2019 at 3:31 pm
Commented on: 191215

24 21 11

21 25 11

19 25 10

21 24 9

21 22 11

Total 276

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Bridget Deschner
December 16th, 2019 at 1:54 pm
Commented on: 191215

1 min SDHP 65#

1 min pushpress 65#

1 min burpees

1 min rest

5 rounds


1: 22-18-10

2: 20-15-9

3: 20-15-10

4: 20-14-10

5: 20-14-10


Did burpees instead of row so I wouldn’t have to bust my tail running across the gym each round. This was a fun one!

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Gavin Dryland
December 16th, 2019 at 11:23 am
Commented on: 191215

1 - 20/22/220

2 - 20/20/220

3 - 18/15/190

4 - 14/15/190

5 - 14/15/220


@30kg

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joseph griffin
December 16th, 2019 at 10:29 am
Commented on: 191215

34/m/185

@85#

15/10/15

15/10/13

12/8/14

10/8/14

15/8/13

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Hank McKibban
December 16th, 2019 at 6:31 am
Commented on: 191215

60, 54, 49, 51, 54

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Steven Broz
December 16th, 2019 at 1:34 am
Commented on: 191215

M/49/6’6”/205

5 rounds for max reps of:

1 minute of sumo deadlift high-pulls 35# (23,15,17,21,17=93)

1 minute of push presses 35# (21,16,17,17,17=88)

1 minute of rowing for calories (15,13,12,11,13=64)

Rest 1 minute

Total 245 reps

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Js Smith
December 16th, 2019 at 1:27 am
Commented on: 191215

Body just didn’t have this. Subbed the most unpleasant and difficult thing for me to do. 4.5 mile run. Longest distance since tweaking my knee this spring.

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Byron Hills
December 16th, 2019 at 12:03 am
Commented on: 191215

15/10/15 @ 95# -40

13/10/14 @ 85# -37

14/11/14 @ 75# -39

11/10/13 @ 75# -34

11/10/13 @ 65# -34

184 reps total = I’m dead

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Robert Cassels
December 15th, 2019 at 10:07 pm
Commented on: 191215

251 reps Rx


20,16,17=53

17,16,16=49

18,15,16=49

19,15,16=50

18,16,16=50


M/44/214/6'2"

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Carl Miller
December 15th, 2019 at 9:57 pm
Commented on: 191215

Rxd. 204 reps

12, 12, 14. 38

12, 14, 15. 41

11, 11, 13. 35

12,13,15. 40

14, 16, 20. 50

Tried to sprint out last round. Killed me.

M/60/6'1"/235

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Shaun Stapleton
December 15th, 2019 at 8:36 pm
Commented on: 191215

35/195/5’9/M


1. 65 reps

2. 63 reps

3. 60 reps

4. 53 reps

5. 52 reps


Total: 293 Rx

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Nicole Deaver
December 15th, 2019 at 7:45 pm
Commented on: 191215

Rx but subbed burpees

SDHP (65#) 25/27/25/28/25=130

PP (65#) 20/23/20/21/20=104

Burpees 17/19/17/16/16=85

Total reps =319

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Bridget Deschner
December 16th, 2019 at 1:55 pm

Geez, you smashed it!

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Eric Love
December 15th, 2019 at 7:24 pm
Commented on: 191215

Lost count, but hey I did it.

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Evan Saber
December 15th, 2019 at 9:13 pm

Haha!

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Troy Bruun
December 15th, 2019 at 6:41 pm
Commented on: 191215

SDHP: 30-30-23-25-27

PP: 26-23-23-24-25

Cal Row: 14-13-13-12-12


Total: 70-66-59-61-64

320 reps

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Steve Day
December 15th, 2019 at 5:28 pm
Commented on: 191215

Rx

SDHP 20/19/13/12/12

PP 20/15/13/12/12

ROW 15/15/15/15/19

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Steve Day
December 15th, 2019 at 5:30 pm

Reps per round:

55/49/41/39/43

Total: 227

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Michael Arko
December 15th, 2019 at 4:59 pm
Commented on: 191215

67.5lbs barbell; elliptical calories for rowing


21-22-9.0 = 52.0

22-25-9.4 = 56.4

23-21-8.7 = 52.7

22-20-8.4 = 50.4

20-22-9.0 = 51.0

-------------

108 - 110 - 44.5 = 262.5


Bar could have been heavier, maybe closer to 75.

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Stacey Thompkins
December 15th, 2019 at 4:47 pm
Commented on: 191215

M/45/6'2"/180#


Women's rx'd

SDLHP 30-27-26-25-25

PP 26-25-23-22-22

Row 18-15-15-15-15

330 reps total

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Evan Saber
December 15th, 2019 at 4:40 pm
Commented on: 191215

247 reps RX

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Dave DeCoste
December 15th, 2019 at 4:31 pm
Commented on: 191215

253 total reps

Rx

55 - 25,15,15

50 - 20,15,15

50 - 20,15,15

48 - 18,15,15

50 - 20,15,15

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Jim Rix
December 15th, 2019 at 4:14 pm
Commented on: 191215

4 rounds with 75#

200 reps

SDHP 21-18-18-18

PP 15-18-19-20

Row 12-13-14-14

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Sebastien Fitzpatrick
December 15th, 2019 at 4:13 pm
Commented on: 191215

277 reps Rx


70 - 24/24/22

59 - 20/20/19

51 - 17/17/17

48 - 14/17/17

52 - 14/17/18

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Steven Odom
December 15th, 2019 at 6:43 pm

Holy crap I bet those rows sounded like a tornado!

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Sebastien Fitzpatrick
December 15th, 2019 at 8:42 pm

At 24 strokes a min I wouldn’t say so. Check out Dark Horse rowing on YouTube about damper and stroke rates.

Dark Horse is also the preferred trainers for the rowing course.

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Matthew Letarte
December 15th, 2019 at 3:11 pm
Commented on: 191215

35# DBs and burpees

SDHPs 25/25/25/22/22

Push Press 25/22/20/18/18

Burpees 16/13/12/11/13


That was worse than I thought it would be, burpees are a good sub if you have some penance to make up

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John Clarke
December 15th, 2019 at 2:55 pm
Commented on: 191215

5 rounds:


1 minute KB swings - 16kg

1 minute Push Press, 30lb dumbbells

1 minute row for calories

1 minute rest


25-20-20

25-20-20

26-20-18

26-20-18

27-20-16

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Claire Fiddian-Green
December 15th, 2019 at 2:11 pm
Commented on: 191215

1= 25, 19, 12

2= 23, 16, 11

3= 21, 15, 12

4= 20, 15, 11

5= 20, 11, 11

Total reps= 242 @ Rx

I found the SDHP really fatigued my shoulders for push presses and also had me gasping for breath.

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Mike Andridge
December 15th, 2019 at 2:08 pm
Commented on: 191215

Women's rx

20/15/10

17/21/10

15/17/7

15/17/8

18/19/9

m/49.175

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Eric O'Connor
December 15th, 2019 at 2:05 pm
Commented on: 191215

Here are some scaling thoughts on this one:


Sumo Deadlift High-Pull and Push Press- I consider the load to be light and the intent to be to accumulate a relatively high volume of each movement. I will have athletes use loads that allow them to complete at least 10-15 reps each round. On the SDLHP, I would like to see athletes achieve a range of motion of the barbell reaching near the collar-bone, if needed I will reduce the range of motion.


Rowing: No scaling needed

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QiHui Xing
December 15th, 2019 at 7:15 am
Commented on: 191215

RX:

SDHP:23-17-17-17-17,

Push press:21-18-18-18-18,

Cal row:19-18-17-17-21.

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QiHui Xing
December 15th, 2019 at 7:15 am
Commented on: 191215

RX:

SDHP:23-17-17-17-17,

Push press:21-18-18-18-18,

Cal row:19-18-17-17-21.

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Steven Thunander
December 15th, 2019 at 4:48 am
Commented on: 191215

Globo scale: if no rower is available sub bar over (or dumbbell over) burpees. If no barbell is available or practical sub 25/35lb dumbbells (10/15kg). Otherwise as rxed.

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Juan Acevedo
December 15th, 2019 at 2:19 am
Commented on: 191215

INTENDED STIMULUS

.

This workout is a variation of the classic "Fight Gone Bad." Like its inspiration, the objective here is the same: to maximize workload in each station. We want you to get to a point in which the muscle fatigue is almost total at the end of each minute, and then switch gears and change movement pattern. Intensity will find you. Hence, your task today is to find a load in which can maximize the total workload. Pick something that allows you to get 15+ reps on the sumos and 20+ reps on the push-presses. Do this, and your workload will be close to maximal +/- some pounds. Before the workout starts, decide if you are going to give yourself 5 seconds at the end or at the beginning of each minute for transitions. Pick one and stick to it. This way, we maximize the working time. Keep in mind that the combination of the high pull and the push press can be the best you can do for your shoulder. Just make sure, the scapulae are in place. Excellent day to push some good rowing, awesome day to find some grit. JUST START!


OPTION 1

5 rounds for max reps of:

1 minute of sumo deadlift high-pulls

1 minute of push presses

1 minute of rowing for calories

Resti minute


♀ 55-lb. ♂ 75-lb.


OPTION 2

5 rounds for max reps of:

1 minute of sumo deadlift high-pulls

1 minute of push presses

1 minute of rowing for calories

Resti minute


♀ 45-lb. ♂ 65-lb.


OPTION 3

5 rounds for max reps of:

1 minute of sumo deadlift high-pulls

1 minute of push presses

1 minute of rowing for calories

Resti minute


♀ 35-lb. ♂ 45-lb.

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David Swicegood
January 3rd, 2020 at 8:01 pm

Dear lord. No idea total reps but final round was 15-14-16. Kicked my ass.


OPTION 3

5 rounds for max reps of:

1 minute of sumo deadlift high-pulls

1 minute of push presses

1 minute of rowing for calories

Rest 1 minute


45 lbs (just the bar)

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Chris Sinagoga
December 15th, 2019 at 1:50 am
Commented on: 191215

Champions Club Scaling Notes


RANT

The sdhp is one of those movements that takes a lot of coordination in order to be able to go fast - as this workout requires. If the technique isn't there, do a simpler core-to-extremity movement instead like kb swings then practice the sdhp during the warmup.


PURPOSE

A good test to see how well you can recover when changing movements that are similar but different enough to not have too much of an effect on the next.


NEW TO CROSSFIT SCALE: as is, check the rant


GROUP SCALE: running for rowing


TRAINING SCALE: modify weight or movement (sdhp) so you can go through without too much rest. Or go extra heavy knowing you have a built-in rest station


PRACTICE SCALE: maybe make the sdhp a 2-minute station to practice more


INJUR VERSION: pick one mono structural movement you can do and one other movement that you can do somewhat but needs a little work. Do 7 rounds of those, 1 minute each, one minute rest after each round.


GENERAL FEAR LEVEL: 8. Always fear a rest station.

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Steven Odom
December 15th, 2019 at 1:17 am
Commented on: 191215

Yes! This will be fun!

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Steven Odom
December 15th, 2019 at 6:40 pm

Rx’ed

1- 24/14/14=52

2- 22/17/11=50

3- 21/15/13=49

4- 19/13/12=44

5- 22/13/12=47


Push press really slowed me down.

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