45-45-45-45-45-45-50 Tricky movement, tried to get good form. 

1:43.2 Rx'd

남(m)/45/171cm/94kg/220516/
Sots press 3-3-3-3-3-3-3 reps
Then,
Row 500 m for time(1회당 3m)
Post loads from the press and row time to comments./
20-25-30-35kg(x)-30-25-20kg
로잉(1회당 3m) 7분32초/
월요일 저녁와드
 

CFWUx2 3*45 sub for dips + a 3 more sets
50.5 56 61.5 67 72.5 72.5 72.5

45
45
50
55
55 (x2)
-
-

25 burpees in 1:41:10

Struggled with sots. Warmed up well especially around shoulders but the presses in the squat felt painful in my shoulders. Did a few sets at low weight in a half squat.
Then...
2:28 for 20 sdlhp@20kg + 20 burpees
And continued until...
14:01 for 3R of 20 sdlhp, 20 burpees, 20 strict press@25kg

30-30-30-35-40-40-40 kg

M/35/5'10/190

Sotts: 45-65-75-85-95-85-85

Row: 1:26

Sots presses 45s. Row: 141.8

20-25-30-32,5-35-37,5-40fail
Row: 1'43'' 

45-45-55-65-70-70-70
Row 1:32

5’8” / 170 lb / 21 / M

Rx’d

Sots 45-45-45-50-55-65-75 lb
Row 1:49

45-45-45-50-50-55-60

No row

45-45-45-45-45-45-45
1:34

subbed dumbbell shoulder press, E3MOM

7x90

(tough, but doable; 100 is probably too heavy)

SOTS: 35-35-35-35-35-35-35
Row: 2:17

1:22.1

Made up the row - 1:36.8

Just hit 100X5 ouch forgot how much sots sucked

55 YOM 5’6” 218

sots press

20X3
30X3
40X3
45X3
50X3
55X1 Fail
55X1 Fail
55X2 Fail

500m Row 2:03

45-45-45-45-50-55-60
Really focus on lumbar curve and line of action. 
1:38

M/36/165

Sots press
22 - 23 - 25 - 27.5 - 30 - 33 kg

Bike 2 km
2:53 

45,45,45,50,55,60,65

subbed run for row
1  mile - 8:40

wow did those presses expose my non mobile shoulders lol

15-35-45-65-65-65-75
500 m row: 1:36 (previous pr 1:38)

M / 172cm / 81kg

500m Row = 1:36.3

SOTS Press = 30kg / 35kg / 37.5kg / 40kg / 40kg / 40kg / 40kg

7x3reps at 15#, form got wonky with more weight 
500m row 2:10

11:59

50kg-50kg-60kg-60kg-60kg-60kg
+
Rowing 500m

65 lbs

Sots press rx
45lbs, 60, 60, 65, 65, 70, 75 lbs
400m run 1:19

M/19/160#/5'8"
45 55 65 70 70 70 75#
1:56
Rx

55 65 75 85 90 95 xxx

1:32.9, PR

Rx’ed 
65-85-95-95(2+1)-95-100(2)-100(2) 

M/45/6'2"/185#

Scaled to sitting in squat position on 12" box did sets of 5 starting with wooden dowel working up to 55#...500m row 1:35

45, 45, 45, 45, 45, 45, 45

then:
1:34.2 Rx

66lbs
1:37 

heels elevated on 25# bumper: 33#, 38#, 45#
lowered heels to 10# bumper and finished 4x 33#

need to work on these for ROM

Used a vertical rack against my butt to keep my balance. Can’t keep weight on my heels otherwise. 

33-33-33-33-33-33-33

Empty 15kg (33#) barbell. Intermixed progressions with PVC pile b/w sets. Can do these without support on my toes, but not with heels on floor. 

Row 1:43 on “PB Extreme” rower at gym. Seemed easier than my C2...?

Sots press
3 @ 45-45-45-45-45-50- 1@55

25 burpees 1:17

1st time doing the sots press. It took a little time to get the hang of it. 

Sots press: 75 - 85 - 85 - 95 - 105 - 110 - 115
Row in 1:30.1 - went out hard and then died in the last 30 seconds...
m/51/5'11"/200#

80/80/85/90/90/95/100 lb. 

500m row in 2:13

🙏🏻

Used pair of Dumbbells for Sots Press
30s/35s/40s/45s/50s/50s/50s
I'll try this out with a barbell tonight

500 meter row - 1:33 (4 second PR)

press: 30/35/40/40/40/40/45 kg
row: 1:29,1
avg. 34 s/m 495W
Happy about presses, not so much with row. Always room for improovement

SOTS press, pvc and an 8ish pound bar. Couldn’t do 22#...
So 5-5-5-5-5-5-5 OHS, with a 5 count hold in the hole each rep
45(10 reps)-65(10)-75-80-85-90-95#
row 1:46.6 (previous or 1:51.8)

57/5’8”/160

Extremely difficult move. I kept the weight super-light -- mobility on my left side is way low!
20-25-30-35-35-40-40
1:46 rowing equivalent (20 calories elliptical trainer)

W/U: 8 min EMOM 50 single unders, 3 behind head press, 3 OH squat

6 x 3 x 45# Sots press
2 x 3 x 55# Sots press

22 bar-over burpees 55.9 sec

Fun as hell ripping those burpees!

Sotts Press
95 - 105 - 115 - 125 - 115 - 115 - 115lbs

500m TT Row:
1:25.8 (6sec PR)

sotts press
30-40-45-50-50-50-50kg 
row: 1:30:02

Sots press:
20-22.5-25-27.5-30-35-37.5kg
Subbed row for 400m run.
1:31
https://www.instagram.com/p/B8gbd02Hn0t/?igshid=btdshp0i03kv
44/1.78m77kg

Sots Press 3@ 35#, 35, 35, 40, 45, 50, 45
500 m row in 1:53
Sots= humbling and entirely willing to expose your weaknesses. 😆

first time ever doing these. I had a 35lb bar
35-40-45-45-50-50-55

my gym only has 1 rower and it was being occupied, so I subbed with a 400m run
1:47

Rx, 45#/50/55/60/65/70/75, row: 1:35.7

DB shoulder press: 35-35-40-40-35-30-30

Treadmill mile - 5:41

rx
45#
55#
55
65
65
75
75
500m row=1:53
if that's not a pr for me, it's close.
m/49/175

20-20-20-20-25-25-25kg
1.28.7 row

Sots Press 20-20-20-20-20-20-20kg
Row 2:10

Sots press:20-25-30-35-40kg.
row:1'37''.
https://youtu.be/va3bjX_6zwY

Champions Club Scaling Notes

RANT
So I'm not exactly sure where I'm supposed to feel it on the Sots press, but I was feeling it just about everywhere. Even my eyeballs. I stayed at 15 lbs. and did 10 reps or so each set. I also did an 800m sprint (instead of the row) before the Sots press because I knew I wasn't going to go heavy. This is a movement I would do as maybe a warmup for a group, and only as my main workout if I had an advanced athlete doing one-on-one training or something.

PURPOSE
Constantly varied. Unknown and unknowable. Like the TGU, it's important to touch these odd movements sometimes.

NEW TO CROSSFIT SCALE
5 rounds, run 200 meters, anywhere from 3-15 overhead squats (lighter the weight, more reps)

TRAINING SCALE
3 rep max overhead squat instead of Sots press.

PRACTICE SCALE
As is. Add reps if staying light.

GROUP SCALE
Probably not Sots press. We'll spend some time on it though. Depends on how far behind we are to see if we skip this entirely or modify it somehow.

INJURY SCALE
Pick one movement that is kind of odd/something you don't do often and practice it for 15 minutes. Then pick one monostructural movement you can do. Add time or distance if you can't go fast.

WARMUP
PVC OHS
Handstand
Pull-up
Candlestick roll
Jump rope

GENERAL FEAR LEVEL: 5. An all-out 500m row sucks no matter what

Globo scale: if without bumpers scale as necessary to allow good form and control on the way down.  This is a fairly difficult movement, so warm up with a PVC pipe or barroom stick.  Dumbbell sub single arm sots press or double dumbbell ohs.  Start much lighter than you think on these as well.   For the row, sub a 400m Sprint or 30/45 calorie assault bike if a rower isn't available.

Warm up for 200213:
GENERAL WARM-UP

2 rounds of:
200-m row
10-m high knees
10-m butt kickers
10 leg swings per leg
10 walking lunges with PVC pass-through
10 squat therapy reps

SPECIFIC WARM-UP

Sots press:
Use the following progression with a PVC pipe or an empty barbell. Perform 5 reps of a behind-the-neck snatch grip press from each position.
Standing
Seated above parallel
Seated below parallel 
Squat with heels elevated
Squat

Build-up
Complete 5-5-3-3 sots press, gradually increasing in load each set.

Rowing
“Cut the cake” Drill
3 full strokes
Recover with arms away and rocking over
Pull with arms and back only
> Perform 5 cycles of drill, plus 30-sec of normal rowing

INTENDED STIMULUS

This a strength day! You might not move a lot of weight today, but that does not mean it is not strength day. Let's start by clarifying. One thing that people often confuse is mobility with flexibility. They are not the same thing. Flexibility is the ability to reach ranges of motion. You know how you cannot extend your arm overhead and then pull it back; you know that point when it feels like there is a wall of dead meat between your shoulder and your spine that is just in the way? Yes, that is a lack of flexibility in the relationship between your shoulder and your spine. Now, think about that friend you have that is super flexible but is always feeling pain, and his joints are always shaking and going farther than he needs them to go. Yes, that is flexibility with no control. Both you and your friend lack mobility. Mobility is the conjunction of flexibility, strength, and balance. Mobility is what you want to be fitter.
You want to be able to achieve reasonable ranges of motion with control and safety. Our movement today will require a lot of mobility. Hence it will develop it. Now, don't go right into the bottom of the squat and try to press out, that will not work very well. Start with some behind the neck presses with solid mechanics, and then add depth slowly, stop at the point when you cannot press with proper mechanics, and spend a lot of time there today, right at the edge. Check our video for ideas on how to do this. Remind yourself of one thing: more mobility = less restriction = more autonomy. That's what you want.
On the 500-m sprint, there is exactly one option: all effing out.

▶ How to scale Sots Press? (Ideas taken from Catalyst Athletics and SquatU)
▶ This is a playlist with some moblizations that will help you greatly for this movement.