남(m)/46/171cm/98kg/221126/
SQT
3 rounds for time of:
10 ground-to-overheads
200-yard shuttle sprint, 50 yards there and back twice
♀ 65 lb. ♂ 95 lb
Post time to comments./
오늘기록 9분 39초(무게줄임)
최고기록 (40/85kg/151002) 9분 17초/
토요일 저녁와드

CFWUx2 burgener 3*1*95
11:51

5.37. 3R @42.5kg and 20 box jumps over knee high. No records for this since 5.05 Rx back in 2013.

@home, subbed 34# dumbbells & 20 walking lunges

5:55

5:29
Rx’d

4:31 rxd Unbroken power snatches and slow runs. Cardio. 


185/40/69”

6.20 rx'd

11:15. Meters

5:28 - Rx

200m shuttle in 25 meter increments due to space: 5:16

M/ 46/ 136 lbs/ 5’-6”
As Rx: completed in 5:49. 
I did all reps as power snatches and did sprint about as hard as I could.
i probably took a few seconds to set up before each round but I believe in setting up before Oly lifts. 
overall it was a good workout. I rarely do super short workouts as I am uncomfortable with them and that’s the whole point. I need to do them more often to get better At them.
i broke up most sets into a quick 4-6 then either another set or 2 sets of 3 with only a few seconds break inbetween. 
I would say that was not quite as hard as a Fran but still hit me breathing hard.
i was breathing after the first round and then pushing harder and harder.
good time.. fun to do it out of my garage. Paced off the 50 meters.

10:10
sunbed 1/4 mile run on treadmill since I couldn’t run outside

first rx workout and it felt pretty good

7'04"
 25kg

Great session at CrossFit 6450 during the CrossFit L1 Course lunch time on Day 1.

4:10 Rx

5:33 rx

power snatches

m/39/6’2”/210

5:42 Rx 

10 GTO 95lbs
200 m row
(bad knee - don’t run unless being chased) 

5:21
49/170lb

8:30 RX

43/1.78m/77kg

Rx’d 
5:35

55 YOM 5’6” 210.5

scalled

3 rounds for time

65 Lb X 10 Ground to overhead
200 m Sprint 

6:12. Transitions took longer than they should have

10 ground-to-overheads
200-yard shuttle sprint, 50 yards there and back twice (performed by treadmill, there is no place to run)

Time: 5:48

Completed 2020-03-11
75lb G2O - 15 cal on assault bike - 9:20

M / 172cm / 80kg / 35

RX'd but 18m shuttles x 10

4:52

4:25 Rx

Ran meters instead of yards which meant I ran an extra 56 yards. Could probably shave another 10-15 seconds off next time if I set the distance properly.

5:52
Scaled to 75# on G2OH
200m run on treadmill

SQT subbed to
3 rnds
10 gr to oh 95#
12 cal assault bike (about 1:16 each rnd)
8:23
m/50/175

5:22

Rx 6:47

65# power snatch from floor
200 m sprint treadmill
7:46

burning lungs!

5:07 RX(?)
Not too sure how long my driveway is yet but if I had to guess I’d say 40yards

5:52
55# snatches

Snatching is a weakness so figured I should practice them today.

75# - 4:41

Jackie
45# - 4:48

3 Rounds:
10 Ground to Overheads w/ (2) 40lb dumbbells
200 meter sprint

4:52

5:23 Rx

5:10 rx

6:33 RX
200 m broken up into 20 x 10m shuttles indoors

5:05 Rx
Runs on uneven terrain in my backyard
150721 was 5:20 
m/51/5'11"/200#

Used an AirRunner (100mx2/ round)  

=6:37

3x
20 g-2-oh with 45lb plate 
100m run 

9:31

M/45/6'2"/185#

Scaled to 85# the rest as rx'd 4:19...compare to was with 75# in 4:26
Next time will give rx'd a go to see if I can keep it under 5 mins until then

65lbs barbell power snatches, 6 x 50ft shuttle runs (small space)
5:26

Notes: on grass, in the rain, with NB Minimus CF shoes = zero traction so the runs (and crashes) were ... uh ... interesting. Turning around 12x / round made them even more so.

7:55 at 85# doing C&J.  Should have gone Rx.  The sprint problem was in the runs, not the G2O.

57/5'8"/160#

150721:  Rx'd weight, doing power cleans and push press.  My running mark was the
 far oak tree, which is really 65 yards away, making it a 260 yard 
shuttle run.
7:45

120626:  Did 85#, doing clean/push press for
 the G2O. Ran to the far oak tree...assuming about 50 yards. 
Time--pathetic, 8:26. Agree w/ an earlier post...I too don't really 
sprint these sprints.

RX 
6’38”

4:52 
Ground to overhead scaled to 65lbs
200 yard shuttle sprint, 25 yards there and back 4 times 

4:58 Rx

Those shuttle runs were tougher than I thought they where going to be.

5:56 for three rounds of:
Unbroken power snatch 55#
12 cal Assault bike

4:03
scaled to
55# snatch and 200m run on treadmill. Global gym, no place to do shuttle sprints

Unfortunelly here we  are in emergence Gym closed so
10 ground ti floor with Stone undefinited weigth
200mt run
Time 8 minute

3 RFT
10 G-2-OH (95#)
400 M run

12:31

4'56'' 
shuttle sprint = 10 x 2 x 7m

The workout is intended to be a short and fast-paced burner. If you give this workout 100% effort you are likely rewarded with a “Fran-like” pain-cave experienced. Faster times can be under 4 minutes and a nice goal it to have all athletes complete a variation that can be done in under 7 minutes. 
The ground-to-overhead load should allow for at least the first round, and potentially all rounds, to be completed unbroken. The power snatch will be the preferred method for the day. However, a muscle snatch can be performed by stronger athletes and a clean and jerk variation can also be used by those that will struggle with consistency when performing snatches. I will have athletes scale the load as needed to maintain the stimulus.
The shuttle run is intended to be a short sprint effort that also involves a change of direction component. Most athletes will be able to attempt this distance as prescribed, even if it is not a true sprint effort. If the run cannot be performed, I will modify the movement to another short distance monostructural exercise.

RX:4'46''.
https://youtu.be/QYYIuyZ7aX0

Champions Club Scaling Notes

RANT
High school track season started today for the state of Michigan, so for this workout I stopped at each end of the 50-yard turnaround so I could begin from a starting block position. Cut into the time obviously but I really noticed how much my falling compromised when I was tired.

PURPOSE
I benchmark hero workout that is short for a change.

NEW TO CROSSFIT SCALE
As is. If you don't have the capacity to sprint, then make it a 400m run.

TRAINING SCALE
As is, do either just the hang clean or push press or hang snatch if technique for a clean and jerk would cause you to slow down.

PRACTICE SCALE
Do 6 rounds, rest in between rounds, 3 with clean and jerks and 3 with snatches. Add reps if keeping the weight light.

INJURY SCALE
Really tough to hit intensity if you're injured. If you can do a monostructural movement hard then maybe do 3 repeats at a certain distance with a 4:1 work-rest ratio. If not, then pick 1 element of the clean and jerk and one monostructural movement and do an AMRAP in 15 for it.

GROUP SCALE
As is, but don't feel married to the change-of-direction for the workout. You can do a straight sprint for the WOD and work on shuttle stuff in the warmup if the group is too big.

WARMUP
Squat
Jump rope
Handstand
Kip
Box jump (touch-and-go)
Pull-up

GENERAL FEAR LEVEL: 7

Globo Scale- Gym setup will dictate your moves.

Option A: Do "Grace" or "Isabel" with the weights as above (65/95), then do 3 shuttle sprints all out on the appropriate distance track

Option B: drag 2 25/40lb dumbbells to a track and do the wod there

Option C: sub 300m row, 200m assault runner or 15 cal assault bike, rest of wod rxed. 

Option D: do 10x 10meter (10 yard) shuttle runs down and back, rest of wod as Rxed. 

Dumbbell sub 25/40lb dumbbells.

GENERAL WARM-UP

2 rounds of:
200-yard run
10 pass-throughs with a PVC
10 overhead squats with a PVC
10 push-ups to downward dog

SPECIFIC WARM-UP

Running

10-yards of high knees + 20-yard run
10 yards of butt-kickers + 20-yard run

Perform each set at a harder effort:
10 yard run with 10 yard slow down
25 yard run with 10 yard slow down
50 yard run with 10 yard slow down

Power snatch
Perform 5 reps of each piece of the progression using a PVC pipe.
Snatch-grip deadlift
Snatch-grip deadlift + shrug
Muscle snatch
Hang power snatch
Power snatch

Build-up
5 power snatches with an empty barbell
Then,
Build up to working weight by performing 3 sets of 3 power snatches. Immediately after the last set of power snatches, perform a 50-yard sprint.

INTENDED STIMULUS
.
Oh! a burner! This is a beautiful workout. If you need to introduce somebody to intensity and to that post-Fran feeling, this workout right here should do it. It is accessible and fun. There is no pacing or breaking up strategy today. It is a 5-minute-or-less sprint where the idea is not just to get the task done. The objective is to speed it up. You want to be in a situation in which you can move faster, even though you don't want to. Choose a weight for the ground-to-overheads that you are confident you can do unbroken for the three rounds. If 95-lbs sounds light but you need to break the sets, then it is not light enough. Go light and fast. Most athletes will have no problem with the distance, so keep it as is. For athletes learning how to get the bar overhead (snatch or clean and jerk), a hang power variation is a great option. This will keep the metabolic demands high while allowing them to have good movement. No fear of burning out today, it will be over soon. The harder you go, the sooner it ends.


▶ OPTION 1
3 rounds for time of:
10 ground-to-overheads
200-yard shuttle sprint, 50 yards there
and back twice

♀ 55-lb. ♂ 75-lb.

▶ OPTION 2
3 rounds for time of:
10 ground-to-overheads
200-yard shuttle sprint, 50 yards there
and back twice

♀ 45-lb. ♂ 65-lb.

▶ OPTION 3
3 rounds for time of:
10 hang power snatches
200-yard shuttle sprint, 50 yards there
and back twice

♀ 35-lb. ♂ 45-lb.

▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)