5 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds
♀ 35-lb. DBs and 16-in. box
♂ 50-lb. DBs and 20-in. box
Post push press reps completed each round to comments.
Compare to 200324.
5 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds
♀ 35-lb. DBs and 16-in. box
♂ 50-lb. DBs and 20-in. box
Post push press reps completed each round to comments.
Compare to 200324.
Comments on 201003
50 Comments
CFWUx1
18-0 45lb
20-0 40lb
20-5 20-5 20-10 35lb
18s (+14) @40kg BB push press. Step ups to 20" bench with two 5 gallon water bottles. 50-55 seconds on clock for PP.
27.07.20
15. 15. 15. 15. 16 @40kg BB push press. Stepup to 20" bench with two 5 gallon water bottles. Managed the steps with about 40-50 seconds remaining for push press.
No box or dumbbells
5 2 minute rounds with 2 minute rest between:
85#
40, 30, 25, 20, 15 back squats
5, 6, 10, 10, 8 barbell shoulder to overhead
1,1,1,2,3rx
36 reps Rx
7 - 7 - 7 - 7 - 8
M/47/67”/180
scaled to 25# db
12-16-19-15-20=82 reps
12-12-10-8-8 = 50
17-17-10-10-10 rx’d
200324 - 12-12-10-10-10
M/34/6’/175#
80 reps Rx
(24/20/15/11/10)
63 last time around
Used 2 45lb DB’s. All I have
Rounds we’re: 21/20/18/20/22
total 101 reps
M/27/195/6’1”
M/39/111kg
Sub 50kg barbell
10
10
10
10
10
20,27,20,23,25 20# dumbbells, 20 inch box otherwise rxed
Subbed w/ home equipment, much lighter weight.
18–17–29–15–21–total 100
20” box step ups
45# barbell
201003 WOD
Push press reps: 18-24-20-19-21
Adjusted to complete at home-
5 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds
*15lbs dumbbells, 16-in box
*female, 5’5, 125 lbs
Subbed 135# barbell (on shoulders for step ups) for both movements.
6-6-7-6-7
200324 with same sub format was 2-4-3-3-4
35# dbells & 20" box: 13, 12, 7, 0, 4 (step ups gassed me; extremely hot in garage)
M/49/5’10”/200#. Did 20” box step overs on 0325 so stayed consistent today. 2x50# Rx. 16/17/13/14/15 PP reps = 75 reps (vs 64 on 0325). 14/6; 12:8; then 8/6/6 for step overs. Grip killer
20" box, 30lb dumbbells
35-33-26-26-17
Male / 39yo / 173cm / 77kg
SCALED
10kg DB / 21' box
50 reps
RX:
200324:15-12-10-10-10.https://youtu.be/HR_i13Zgt0E
201003:20-20-12-12-12.https://youtu.be/UDbJwr_HpWk
M/24/5'8"/160lb
CrossFit AFK
64 - Rx (16-14-12-10-12, 1:10-1:06-1:20-1:35-1:25)
36lbs DBs, 20” box
80 presses
last time, same setup, 67 presses
22-21-15-15-17
Champions Club Scaling Notes
RANT
Comments were broke!
WHAT ABOUT THE MOVEMENTS
Step-up - weighted lunges (which are technically squats) with more range of motion
Push press - overhead pushing with a little jump and an open-circuit (dumbbells instead of bar)
WHAT ABOUT THE FORMAT
Stamina is the main factor here, and the burn can feel pretty rough, especially when given 2 minutes to rest. So instead of recovering our breathing, we should see how much of that muscle burn can go away in two minutes.
TECHNIQUE SCALE
8 rounds of:
20 lunges
20 push press
*rest 1 minute in between
CONSISTENCY SCALE
As is
INTENSITY SCALE
Sub box jumps for step-ups, lighten up push press weight a bit.
MY STUFF
I kinda coasted through this one. Used 25-lb. dumbbells at first then up to 35's. 20 reps every time. I went harder for sure last time this came up.
GENERAL FEAR LEVEL: 5
Injury scaled (wrist/knee) to 5 rounds, no timer, w/ 15# and :30 sec rest between rounds
20 box step ups & 10 shoulder presses
35# dumbbells, 20” box
dropped to 25# dumbbells last round
21-21-21-14-19
Scaled to 25# DB
9-7-8-8-8
12/12/8/10/9 with 35# DBs and 18” box (lowest height I have). Compare to 9/9/7/7/7.
Before and after: 1,000m row.
Completed 10/03/2020.
Subbed to 25 lb db but 20 in box
25 31 23 24 25
0, 0, 1, 0, 2
scaled to 40lb dumbbells
14,15,14,15,13
compare to 200324:
35lb dumbbells
20,19,20,19,22
What a difference 5lbs makes.
Scaled to
35#/20" and 15 reps
12/14/16/15/16
m/50/175
Scaled to:
2x45#DBs
111
5 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds
20” box 25 lbs
dumbbell push presses 35 lbs
16-16-20-20-20
total 92 reps
Scaled to 45lb DBs
18, 19, 20, 16, 14
Did this yesterday but looks like the comments weren't working then.
Male 50/181cm/76kg
Sub 1 pod KB
50 cm box
74
No box, so did 20 DB lunges instead. Rx weight.
17-19-20-20-18 (94 total)
R1: 14 ( I forget and did box steps ups with dumbbells))
R2: 40
R3: 30
R4: 33
R5: 35
total: 152
R1: 14 (I forgot there was rest!!)
R2: 22
R3: 20
R4: 14 (I took too long on the step ups)
R5: 24
Score: 94 Rx
20-18-14-13-10 = 75 Rx
Box step-ups took longer each round
m/52/5'11"/200#
39:07 RX
unbroken OHS
sets of 3 SDHP for first 2 sets, sets of 2 last 3 sets
very effective workout
i tried to go faster on the run like Pat Sherwood advised, but it wasn’t to be.
Scaled/Subbed: 35lb Plates and 75lb barbell (no DBs), Bench step-ups (no box)
25-25-27-28-30
Hands were pretty torn up from 201002 so I reduced the weight.
rd1 - 40lb step up on tire - 20 reps
rd 1 - 40lb shoulder press - 10 reps
rd 2 - 40lb step up on tire - 10 reps and 10 reps no weight
rd 2 - 40lb shoulder press - 10 reps
rd 3 - no weight step up on tire - 20 reps
rd 3 - 40lb shoulder press - 8 reps
rd 4 - no weight step up on tire - 20 reps
rd 4 - 40lb shoulder press - 6 reps
rd 5 - no weight step up on tire - 20 reps
rd 5 - 40lb shoulder press - 6 reps
10:36
Will post the wod here: 45# dbs on set 1,3,5 and 35# on 2,4. 20" box.
Reps of 17/17/19/25/15 = 93 total
Previous 3/24/20: 35# all sets & 102 reps
Comments not working on themain workout post
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