CrossFit | 210114
Thursday

210114

Workout of the Day

149

Andi
For time:

100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 45 lb. ♂ 65 lb.

Post time to comments.

Scaling:
Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow continuous movement.

Intermediate Option:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 35 lb. ♂ 45 lb.

Beginner Option:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats

♀ 22 lb. ♂ 35 lb.

The Hang Power Snatch

5
hang power snatch
Watch

Comments on 210114

155 Comments

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Derek Scott
July 18th, 2021 at 1:43 pm
Commented on: 210114

20:35 as prescribed.

38/M/200/6’1”

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Amanda Lovato
May 5th, 2021 at 5:48 pm
Commented on: 210114

25:51RX

39 / F / 138 / 6.5 months postpartum

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Diego Pongeluppe
May 2nd, 2021 at 9:13 pm
Commented on: 210114

30:56 RX

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Dusty Robinson
March 9th, 2021 at 1:16 am
Commented on: 210114

26:48 Rx. Ouch

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Louis Valente
March 4th, 2021 at 3:50 pm
Commented on: 210114

Male 37yrs, 5’9, 185#, former east team regional athlete


snatch: 6:15

push press: 10:22

front squat: 15:01

sdlhp: 20:09

time: 20:09


challenging wod love it

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Clint Michael
March 4th, 2021 at 12:31 pm
Commented on: 210114

29:44 Rx’d

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Cavan Valance
February 27th, 2021 at 7:56 pm
Commented on: 210114

18:40 Rx Pump was real

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Michele Mattiolo
February 20th, 2021 at 10:13 pm
Commented on: 210114

27:30 RX what a WOD! SDHP my weak movements, Front Squat a pain!

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Leonardo Silva
February 15th, 2021 at 2:36 pm
Commented on: 210114

44:00

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Manchild Manchild
February 12th, 2021 at 8:42 pm
Commented on: 210114

did 1/2, with 25 dbs, of:


hang power snatch

push press

deadlift

front squat


12:58

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Sin Man Chong
February 7th, 2021 at 4:56 am
Commented on: 210114

Rx 25:58

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Phill Kiddoo
February 6th, 2021 at 12:23 am
Commented on: 210114

23:54 rxd

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Jeff Chalfant
February 4th, 2021 at 10:00 pm
Commented on: 210114

30:04 rx’d. HPSn: 14/14/13/13/12/12/11/11

(7:30)

p.press all 10’s (6:50) and sdlhp all 10’s

front squat: 10-10-10-10-10-10-10-15-15 (rack used)

Felt good about reps chosen and pacing. Went almost every minute on the snatches.

Felt my way through on everything else. Wasn’t too wasted or out of breath by the time I got to squats and sets of 10 didn’t really make a dent, stamina-wise; 15’s did however!


178/41/69”

(edited)
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Morgan Greene
January 28th, 2021 at 8:28 pm
Commented on: 210114

31:00

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Chris Mugan
January 27th, 2021 at 6:47 pm
Commented on: 210114

RX- 30kg


28:47

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Ralph Keeley
January 25th, 2021 at 2:10 am
Commented on: 210114

M/35/6'/175#


29:20, Rx

(8:10/13:40/21:30/29:20)

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Chris Seris
January 24th, 2021 at 7:32 pm
Commented on: 210114

28:23 Rx

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Hank McKibban
January 23rd, 2021 at 3:38 pm
Commented on: 210114

29:53 rx

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William Dedmon
January 22nd, 2021 at 11:42 pm
Commented on: 210114

33:34 RX

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Giuseppe Petrillo
January 22nd, 2021 at 3:55 pm
Commented on: 210114

33:21 rx’d

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Jade Teasdale
January 21st, 2021 at 7:03 pm
Commented on: 210114

Was planning on doing 10 rounds of 10 reps of each w/45#s. But also had a time constraint. So time capped myself at 20 min. Got only 5 rounds. 🤣 Feeling very beat up! 😝

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Cor Oz
January 21st, 2021 at 1:04 am
Commented on: 210114

Rx Goal

30:37


Actual

Intermediate 

R1 6:58

R2 4:53

R3 5:30

R4 7:03

TT 24:25

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Jeffrey Howard
January 20th, 2021 at 12:02 am
Commented on: 210114

M/25/5'8"/155lb

CrossFit AFK


26:39 - Rx

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Chin-Sheng Chou
January 19th, 2021 at 10:35 am
Commented on: 210114

45lb, 25:48

(edited)
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Reilly Costello
January 19th, 2021 at 1:44 am
Commented on: 210114

M/31/6'/195#

50 reps of each exercise w/ 65#

21:23

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Matt Jones
January 19th, 2021 at 1:37 am
Commented on: 210114

31:51 m/40

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Matt Jones
July 18th, 2021 at 1:28 am

26:41 m/41 071721

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Courtney Guthrie
January 18th, 2021 at 10:45 pm
Commented on: 210114

23:12 scaled

15# barbell


accidentally did full power cleans 🤦🏽‍♀️🤦🏽‍♀️🤦🏽‍♀️


F/24/5’5/140

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Tomi Krznar
January 18th, 2021 at 4:30 pm
Commented on: 210114

4 rds of 25 reps each @ 30 kg


29:45

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Peter Mumola
January 18th, 2021 at 4:05 pm
Commented on: 210114

scaled to 50 reps each, 45# bar


17:02 M/50/169


will be back to see if I could do full 100 rep count after more regular wod's.

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Damien Leroux
January 18th, 2021 at 2:29 pm
Commented on: 210114

Rx : 28'56 (miss 3 sdhp) (pas assez de mémoire )


https://youtu.be/7tF81TSmU2E

(edited)
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J D
January 18th, 2021 at 1:55 pm
Commented on: 210114

M/35/5’11”/250


23:54 (45#)


shoulders were blown up by the time I got to front Squats. Tough to hold bar in front rack for large sets. Great WOD!

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Chris Mourtokokis
January 17th, 2021 at 3:39 pm
Commented on: 210114

28:48 Rx

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Kevin Miller
January 17th, 2021 at 3:33 pm
Commented on: 210114

I haven’t worked out in a month so I scaled to 50 reps each movement with 45# bar.

16:34

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James Gentile
January 16th, 2021 at 11:05 pm
Commented on: 210114

Weight and reps as RXd. Did outside and after 20 reps of each needed to take the cold weather gloves off for grip on power snatches. Started it over again. Pretty brutal workout.


30:20

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Gerald Squirlock
January 16th, 2021 at 10:00 pm
Commented on: 210114

43/73"/225#


36:54 rx

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Sarah Dallos
January 16th, 2021 at 7:51 pm
Commented on: Inverse Relationship of Maximal Exercise Capacity to Hospitalization Secondary to Coronavirus Disease 2019

Crossfit was the reason I beat Covid in 2 days. That's my story, and I'll ALWAYS stick to it.

If you don't Crossfit, or work on your cardio/pulmonary health in some capacity, start now. If you do nothing else for your health, do that. It WILL save your life. Not in excess, because that causes a huge inflammatory response in the body. But make fitness a part of your everyday life.

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Jennifer Langeliers
January 16th, 2021 at 6:23 pm
Commented on: 210114

we made this into a partner wod. Increased the reps to 200.


2,000m row buy in

200 hang power snatch 45#

200 push press 45#

200 kettle bell swing 26#

200 front squat 45#

2,000 m row cash out


56:38


we did 100 of the front squats with 45# and then switch to air squats for the last 100.


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Jake Kiddoo
January 16th, 2021 at 6:02 pm
Commented on: 210114

28:13rx

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Allan Smith
January 16th, 2021 at 6:01 pm
Commented on: 210114

45:16


Used a 65lb and 45 lb bar. Gassed at 80 reps of sdhp.



13:03 - grip weakness


20,10 @ 65

10 @ 45

11 @ 65

9 @ 45

10/10/10/10 65/45/65/45


9:07 cardio weakness

5 sets of 20 @ 65lbs


16:47. Weakness cardio Gassed at 80 reps


Sets were 15/20s mostly 65lbs


20/10 squat @ 65

5:27


Gassed

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Park Vestal
January 16th, 2021 at 5:23 pm
Commented on: 210114

M.39 rx 25:51

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Steven Eaton
January 16th, 2021 at 4:29 pm
Commented on: 210114

Underestimated this like crazy

36:07 RX

Went out to hot on the HP Snatches.

Push Press and FS were the fastest.

I've never been a fan of SDLHP. They usually light up my lower back so I probably went a little slower than needed.

(edited)
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Jade Teasdale
January 21st, 2021 at 7:04 pm

Same! SDLHP are the worst! 🥵

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Ruben Kamminga
January 16th, 2021 at 11:33 am
Commented on: The Hang Power Snatch

New in to Crossfit. Done the beginnen Option in 11:10

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Joris Schulz
January 16th, 2021 at 11:02 am
Commented on: 210114

20kg barbell, my time 26:27, m/56/177

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Joris Schulz
January 16th, 2021 at 11:00 am
Commented on: 210114

I`m using a 20kg barbell, my time 26:27s, 10 Rounds of 10 reps of each, m/56/177

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Karina Findlay
January 16th, 2021 at 3:15 am
Commented on: 210114

50 reps each

35#

17:55

worked on technique

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Lincoln Kerger
January 16th, 2021 at 3:06 am
Commented on: 210114

Intermediate Scale

20:30


Will do this Rx’d next time.

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Mike Munsee
January 16th, 2021 at 12:51 am
Commented on: 210114

M 50/190/6’

31:45 rxd.

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Pierre-Luc Lefebvre
January 15th, 2021 at 10:15 pm
Commented on: 210114

65# BB for all the 400 reps

12' HPS

15' PP

9' SDHP

12' FS

TOTAL: 48'

(edited)
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Fabian Delaflor
January 15th, 2021 at 10:08 pm
Commented on: 210114

Scaled to

75 hang power snatches

75 push presses

75 sumo deadlift high pulls

75 front squats

#45 bb

29’14”

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Joshua Willing
January 15th, 2021 at 7:45 pm
Commented on: 210114

35:08 RX


Front squats pulled my soul out a bit. Fun times.

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Shaun Stapleton
January 15th, 2021 at 7:05 pm
Commented on: 210114

Rx 28:19


Awful


36/195/5’9/M

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Scotty McCartney
January 15th, 2021 at 5:46 pm
Commented on: 210114

M/49/5’10”/200#


33:56 RX. Def feeling impact of Covid & quarantine - no volume of snatches, SDHP or squats in a long time - quite the reentry! I’d recommend doing this w a workout mate to push you a bit. Tough one solo. Splits between movements: 9:45/14:35/22:57/33:56.

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Spencer Hendel
January 15th, 2021 at 4:53 pm
Commented on: 210114

18:34 Rx’D

Snatch: 50/20/15/15

Push Press: 15/15/15/15/15/15/10

SDHP: 25/15/15/15/15/15

Front Squat: 40/40/20

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Myles Lance
January 15th, 2021 at 4:43 pm
Commented on: 210114

31:35

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Erik Dresner
January 15th, 2021 at 4:40 pm
Commented on: 210114

34:10 Rx


Split times: 7:26/15:14 (7:48)/24:50 (9:36)/34:10 (9:20)


Sets:

HPS: 17-15-14-14-16-15-9

PP: 17-16-18-17-16-13-7 (whoops! 4 too many!)

SDLHP: 13-13-13-13-13-13-13-9

FS: 16-18-16-15-15-12-8

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Jon Friedland
January 15th, 2021 at 4:33 pm
Commented on: 210114

Did it - was awesome. Broke up into 2 untimed sets at 2 different times of day.


JonNYC

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Nathan Goisnard
January 15th, 2021 at 2:57 pm
Commented on: 210114

Really enjoying the programming.


Customized (no bar bell)


100x HPS - single arm (alternating every ten) DB (40# should have used #50)

100x PP - with 2x 25# DB

100x SDHP - with KB, 24kg

100x squats - with 2x 25# DB


19m22s


Thanks

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Sam Meixell
January 15th, 2021 at 2:01 pm
Commented on: 210114

35:26:

100 hang power snatches, 45#

100 push presses, 45#

100 sumo deadlift high pulls, 45#

100 front squats, 45#

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Kris Sienkiewicz
January 15th, 2021 at 11:12 am
Commented on: 210114

24:00 Rx

M/44/80kg

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matthew rhodes
January 15th, 2021 at 10:50 am
Commented on: 210114

35/M/6’4”/262


30:56


20/15/15/15/15/10/10 (7:50)

30/30/20/20 (5:02)

15/15/15/15/15/15/10 (8:20)

15/15/15/15/15/15/10 (9:44)

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Scott Moir
January 15th, 2021 at 10:48 am
Commented on: 210114

First Crossfit Workout

Andi

33:45:43

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Gregory Dorn
January 15th, 2021 at 10:12 am
Commented on: 210114

I have been away for a while. I really like the new look of the site. Ready to get back at it. I'm gonna scale it to 50s.

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Liz Myers
January 15th, 2021 at 10:06 am
Commented on: 210114

19:57 RX

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Sandeep Gadde
January 15th, 2021 at 5:59 am
Commented on: 210114

36:23 RX

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Robert Woods
January 15th, 2021 at 3:38 am
Commented on: 210114

For someone more knowledgeable than me: what dumbbell weight(s) would work best for this wod? No barbell here. Thanks!

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Erik Dresner
January 15th, 2021 at 2:42 pm

Single arm snatches and SDLHP: one 50# DB


Push Press and front squat: 2x25# DBs


(Free weights are always a little tougher than BB, so you want to reduce the weight a bit.)

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Byron Hills
January 15th, 2021 at 2:43 am
Commented on: 210114

32:15 - 45# x 75 reps each

H - 11:27 - 8# DBs x 50 reps each then 25 push-ups, 50 dec. sit-ups & 50-30” box jumps

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Erica McLean
January 15th, 2021 at 1:30 am
Commented on: 210114

23:05 @ prescribed

Push press was my jam but kinda chipped away at everything else

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Kevin Flowers
January 15th, 2021 at 1:30 am
Commented on: 210114

M/55/6’0”/181


”Andi”


For time:

100 HPS (65 lbs)

100 PP (65 lbs)

100 SDHP (65 lbs)

100 FS (65 lbs)


Rx: 21:48


*sets of 10 w/ 3-5 breaths’ rest between sets all the way through*

(edited)
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Charlie Pokorny
January 15th, 2021 at 1:42 am

Very nice!

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Chris Broomes
January 15th, 2021 at 12:52 am
Commented on: 210114

Intermediate Level

100 hang power snatch

100 push press

100 sumo deadlift high-pull

100 front squat


Broke it up into 5 rounds of 20 reps each

23:12

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Chris Broomes
January 15th, 2021 at 12:48 am
Commented on: 210114

Intermediate

100 Hang Power Snatch

100 Push Press

100 Sumo Deadlift High-Pulls

100 Front Squat


23:12

M/48/5’5”/190

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Darin Smith
January 15th, 2021 at 12:44 am
Commented on: 210114

40 YO/M/5’7”/150lbs on a 32 hour fast

@45lbs bar

42’17.37”

(edited)
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Wladiston Paiva
January 15th, 2021 at 12:35 am
Commented on: The Hang Power Snatch

On a 30 mim cap


100 Hang snatch high pull @30kg

100 push press @15kg

100 sumo deadlifts high pull @30kg

45 front squads @30kg


Mirella Miranda:

100 Hang power snatch @15kg

100 push press @15kg

100 sumo deadlifts @25kg

65 front squads @25kg

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Kenyatta Jones
January 15th, 2021 at 12:32 am
Commented on: 210114

Rx 40:37 definitely a killer.

@yachtclub.fitness

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Hamilton Kipp
January 15th, 2021 at 12:30 am
Commented on: 210114

32 Even Rx

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Christian Simpson
January 15th, 2021 at 12:12 am
Commented on: 210114

Rx, 47:59 (11:08/5:32/13:24/17:54)


I've done similar workouts with just the bar...that extra 20# really adds on time and effort

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Antonio Alves
January 14th, 2021 at 11:59 pm
Commented on: 210114

Scaled: used 2x9,5 kg DB


Andi: For time:

100 DB hang power snatches, alternating arms every 10 reps

100 DB push presses

100 DB sumo deadlift high pulls

100 DB front squats


SCORE: 38' 52'' (7'40'', 17'56'', 26'00'', 38'52'')


Notes:

😲

It looked challenging but doable, being more or less proficient in all movements; turned out to be really painful, especially presses, but once I regain full control of both arms, in a week or so, I think I'll actually remember this as great fun 👍

5 km easy run in the morning.

(edited)
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Greg Fairbanks
January 14th, 2021 at 11:47 pm
Commented on: 210114

Nice challenge! This is death by lack of stamina. Never feels too heavy but the reps feel like an offensive that just keeps coming at you.


Rx reps

Scaled to female weight- 45# bar


28:42


As expected, the front squats took the longest. Approx 6 min each for snatches and presses, then 7 min for the SDHP, and 9 for the front squats.

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Meagan Burns
January 14th, 2021 at 11:43 pm
Commented on: 210114

Intermediate 25:17 😵

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Troy Bruun
January 14th, 2021 at 11:22 pm
Commented on: 210114

Intermediate:

28:56 (45lbs)


*accidentally did PSN instead of HPSN


What a burner! That both physically and mental demanding for me

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Paul Dukes
January 14th, 2021 at 10:52 pm
Commented on: 210114

27:44RX M/40

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Stacey Thompkins
January 14th, 2021 at 10:41 pm
Commented on: 210114

M/46/6'2"/185#


Women's rx'd

20:41

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Daniel Robinson
January 14th, 2021 at 10:28 pm
Commented on: 210114

30:59 RX

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Derek Jones
January 14th, 2021 at 10:24 pm
Commented on: 210114

14:40 beginners 45#

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Derek Schierlmann
January 14th, 2021 at 10:17 pm
Commented on: 210114

M/49/5'9"/156

25:24 @ 45#

I thought about trying rx for a sec. Glad I didn't

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Steve Day
January 14th, 2021 at 9:58 pm
Commented on: 210114

65lbs

Timer failure...less than 30min and more than 26. I'd say around 27.

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Dave DeCoste
January 14th, 2021 at 9:56 pm
Commented on: 210114

25:08 Rx

M/42/5’8”/165

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Dan Webb
January 14th, 2021 at 9:52 pm
Commented on: 210114

26:56

Tough one!

Those front squats were extra hard after a 1 hour Assault Bike WOD yesterday!

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Ralph Schmieder
January 14th, 2021 at 9:48 pm
Commented on: 210114

51 years, 187 cm, 91 kgs

20:33 rx (5:50/9:21/13:30/20:33)

sets of 25 for snatch, push press and SDHL . Sets of 10 Tabata Style for front squats

garage gym

(edited)
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Tanner Hartvigsen
January 14th, 2021 at 9:36 pm
Commented on: 210114

26:30 Rx’d

M/25/165

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Coastie Nick
January 14th, 2021 at 9:17 pm
Commented on: 210114

Rx’d 30:00

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Js Smith
January 14th, 2021 at 9:00 pm
Commented on: 210114

Scaled to 50 reps each at 35#

19:40

Kept HR below 145 for most of the WOD. Been feeling better so using HR monitor as a workout partner to keep from getting ahead of myself.

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Jason D. Martin
January 14th, 2021 at 8:46 pm
Commented on: 210114

M/45/185 23:06 RX


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Shawn Stauffer
January 14th, 2021 at 8:33 pm
Commented on: 210114

18:47 Rx

*fun workout!

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Siggi Hasecke
January 14th, 2021 at 8:25 pm
Commented on: 210114

31:11 rx‘d. Really hard work...

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Charlie Pokorny
January 14th, 2021 at 8:15 pm
Commented on: 210114

24:48 Rx

HPS 6:25 - PP 5:05 - SDHP 6:55 - FS 6:23

Mostly sets of 10

m/52/5'11"/200#

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Nicole Deaver
January 14th, 2021 at 8:11 pm
Commented on: 210114

29:48 Rx

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Matt Pettaway
January 14th, 2021 at 8:08 pm
Commented on: 210114

29:32 Rx. No more shoulders this week.

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Matt Pettaway
January 14th, 2021 at 8:07 pm
Commented on: The Hang Power Snatch

29:32 Rx. No more shoulders this week.

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Kirk Byrd
January 14th, 2021 at 8:06 pm
Commented on: 210114

RX 26:38 - Andi won

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Travis Schwartz
January 14th, 2021 at 8:01 pm
Commented on: 210114

Intermediate


29:48

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Martin Irwin
January 14th, 2021 at 7:47 pm
Commented on: 210114

Rx


32.09

(edited)
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Brennan McIntyre
January 14th, 2021 at 7:35 pm
Commented on: 210114

Oh Jesus. First CrossFit WOD in well over 6 years, did it Rx’d, had to use 66# as I have kilo plates. They’re steel, too, so I had to dip real low on the SDHP. That was killer. 29:15


M/43/5”8/165


RIP DOOM

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Charlie Pokorny
January 14th, 2021 at 8:21 pm

Welcome back and nice work especially with metal plates!

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Chris Meldrum
January 14th, 2021 at 8:31 pm

Respect

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Brennan McIntyre
January 14th, 2021 at 8:36 pm

Thanks fellas!

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Az Native
January 14th, 2021 at 7:15 pm
Commented on: 210114

27:18, did 75 reps of each. Thought about doing the 100’s with 45 bar, but decided I’d rather do the weight at fewer reps. Butt kicker.

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Christopher Buchenholz
January 14th, 2021 at 6:43 pm
Commented on: 210114

M/53/5’9”/168, new to CF

 

Andi

For time: 36:27

100 hang power snatches; 13:35

100 push presses: 7:59

100 sumo deadlift high pulls: 6:07

100 front squats: 8:46

45#


NOTES:


Oh my goodness!  I do think this helped me with my snatch technique, so thank you Chris!  Wrist injury made front squats very difficult. Unbroken. Just kidding.

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John Clarke
January 14th, 2021 at 6:52 pm

👍

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Mike K
January 14th, 2021 at 6:37 pm
Commented on: 210114

45lb bar

100 hang power snatches - broke most into sets of 10

100 push presses - broke most into sets of 15

100 sumo deadlift high pulls - broke most into sets of 15

100 front squats - broke most into sets of 15 - need to get lower and better form with arms out

33:50

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Pedro Molina
January 14th, 2021 at 6:33 pm
Commented on: 210114

40 " Rx

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Gavin Young
January 14th, 2021 at 6:02 pm
Commented on: 210114

27:27 RX ... that did the trick. 37 y/o M

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Chris Meldrum
January 14th, 2021 at 5:31 pm
Commented on: 210114

As rx’d, 23:52.


As good as advertised.  Was shooting to complete each piece in 6 minutes.  Expected that push press and front squat might go quicker, the others slower.  Tried to do a big block (20-25) to start, and then chunks of 10 or 15 if possible.  Switched sides of the barbell each 25 (mental break and helped me count).  Power snatches were tough, even with bounce snatches, finished around 6:30.  Push press went well, but a little surprised how fatigued my shoulders were.  Had to do smaller sets than envisioned.  Still, was around 12 after.  Just tried to go slow and steady through SDHPs.  These go better when I can stay in a good position and use my hamstrings on the lowering.  Finished them at 18 or so.  Front squats were death – entire posterior chain was shot – but was able to push through them.


47m/5'10"/190

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Charlie Pokorny
January 14th, 2021 at 8:16 pm

Nice work!

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Andreas Wachter
January 14th, 2021 at 5:27 pm
Commented on: 210114

Pooya RX 29:37 min (30kg)

Andy RX 30:32 min (30kg)

and now totally exhausted 😀🤙🏻

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Rodrigo Gonzalez-Hermosillo
January 14th, 2021 at 5:05 pm
Commented on: 210114

28:37 @ Intermediate

did 10 reps at a time

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Cecil Ludema
January 14th, 2021 at 5:01 pm
Commented on: 210114

Rx- 31:44

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Mark Hufford
January 14th, 2021 at 4:53 pm
Commented on: 210114

M/43/180/5'9"

RX - 26:57

(edited)
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Michael Arko
January 14th, 2021 at 4:37 pm
Commented on: 210114

21:55 @ 45lbs

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Michael Arko
January 14th, 2021 at 4:38 pm

Broke up into segments of about 15-20 + water sip.

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Brian Fleming
January 14th, 2021 at 4:30 pm
Commented on: 210114

M/34/210

28:28 Rx


Hang Power Snatch- 8:11

Push Press- 4:07

SDHP- 7:22

Front Squat- 8:48

(edited)
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Chris Smith
January 14th, 2021 at 4:11 pm
Commented on: 210114

Did 55lbs - 28:19

6:00/6:00/8:00/8:19


This was way worse than Angie and the RoM had me all 🤮

39m - 6’3” - 211lbs

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Levi Tate
January 14th, 2021 at 3:56 pm
Commented on: 210114

33:45.14. As requested. M,39,190, 6’0

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Joe Conradi
January 14th, 2021 at 3:35 pm
Commented on: 210114

Scaled to:

4 rounds of 25 (for each movement) with 2x30#DBs


18:58

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Tamara Wagner
January 14th, 2021 at 3:21 pm
Commented on: 210114

F/43


32:20 RX

Squats got me 🤪

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Christopher Buchenholz
January 14th, 2021 at 3:12 pm
Commented on: 210114


(edited)
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Christopher Buchenholz
January 14th, 2021 at 2:32 pm
Commented on: 210114

Hello!

If my bar alone is 45 pounds how do I scale this down to 35?

Thanks!

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John Clarke
January 14th, 2021 at 2:53 pm

Either 1. Take a saw and cut the ends off of your barbell (make sure to weld it back together at the end), 2. Use dumbbells, 15s or 20s, if you have them, or 3. Just use the 45lb barbell and either 3a) cut reps to 75 each or 3b) accept this will become a strength workout and your time is your time.

(edited)
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Christopher Buchenholz
January 14th, 2021 at 4:37 pm

haha - cute. I was asking because I thought I was missing something, like maybe the 45# does not include the weight of the bar..

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John Clarke
January 14th, 2021 at 5:05 pm

Just messing with you - ask away. Future reference, any weight indicated includes the barbell - 45lbs for the guys, 33lbs for the ladies.

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Jade Teasdale
January 21st, 2021 at 7:07 pm

Unless you’re a women wih only men’s bars. 😜


I crush it when I go to a real box & actually get to use a women’s bar! 😎

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Matthew Letarte
January 14th, 2021 at 2:22 pm
Commented on: 210114

Intermediate option, 34:10

Push jerks instead of presses because I can't read. Focused on quality reps, definitely a hard workout. Time for each exercise

12:00/8:00/5:10/9:00

(edited)
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Charles Meyers
January 14th, 2021 at 2:17 pm
Commented on: 210114

Intermediate option 38:42

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Brian Chavis
January 14th, 2021 at 2:12 pm
Commented on: 210114

Intermediate option: 28:58

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Alex Pettingell
January 14th, 2021 at 2:00 pm
Commented on: 210114

Intermediate Option: 33:33


M/30/5’11”/145

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Randy Crooker
January 14th, 2021 at 1:58 pm
Commented on: 210114

Rx 34:12


m/35/5’-10”/175lbs

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Rico Granillo
January 14th, 2021 at 1:32 pm
Commented on: 210114

29:43 RX

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Lindsey Boyle
January 14th, 2021 at 1:04 pm
Commented on: 210114

22:53 45lb

100 HPS

50 PP

50 SDL

50 FS

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John Clarke
January 14th, 2021 at 12:12 pm
Commented on: 210114

Hang power clean, 65lbs

Push press, 65lbs

SDHP, 12lbs DBs

Front squats, 65lbs


28:05

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Brett Eckles
January 14th, 2021 at 12:06 pm
Commented on: 210114

26:41 Rx


M/28/6’1”/199lbs

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Mike Andridge
January 14th, 2021 at 11:35 am
Commented on: 210114

Scaled to women's rx

27:30

m/50/175

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William Laerte
January 14th, 2021 at 10:27 am
Commented on: 210114

47"26

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Eugenio Gonzalez
January 14th, 2021 at 9:34 am
Commented on: 210114

22:41 Rx

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Lee Howe
January 14th, 2021 at 9:28 am
Commented on: 210114

19:29 Rx

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QiHui Xing
January 14th, 2021 at 8:34 am
Commented on: 210114

RX:30'37''.I did 110 SDHP

https://youtu.be/sRgnNrJ2qzI

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Kalman Dee
January 14th, 2021 at 1:51 am
Commented on: The Hang Power Snatch

I’m being finicky but the spelling is vertical not verticle.

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Rodrigo Gonzalez-Hermosillo
January 14th, 2021 at 1:43 am
Commented on: 210114

Can it be broken into 10

rounds of 10 reps each movement in order to move a little faster or is it better to just chip all reps of a movement before moving to the next one?

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Eugenio Gonzalez
January 14th, 2021 at 6:15 am

You would still be doing hundred of each but not in the prescribed fashion it would, at least in my eyes count as a scaled version.


What you can do which is similar to your proposal and still what's prescribed is take short breaks every 10 reps so you don't fatigue yourself.

(edited)
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Chris Sinagoga
January 14th, 2021 at 1:05 am
Commented on: 210114

Champions Club Scaling Notes


RANT

The last two years I've been observing a lot of good things with how I've scaled new kids, which is a lot different than how I used to. Take this workout, for example. In 2015 I would have probably done the same workout and cut the reps in half (in 2010 I would have probably skipped this workout altogether.) But recently my default for new people is to add reps/time, not subtract it. The limiting factor for new people, in just about every case I've seen, is technique. Not strength. Not stamina. Not endurance. Not flexibility. Boring old technique. So a workout like today is perfect for a new person to do all these reps for quality, making a pretty permanent improvement on their technique.


WHAT ABOUT THE MOVEMENTS

Hang power snatch - jumping with light weight + upright torso demands

Push press - pushing light weight overhead with skill (core-to-extremity)

SDHP - jumping with light weight and an extra range of motion demand

Front squat - squatting with light weight + upright torso demand


MAIN DECISION

Do I want to game this thing like I would a normal benchmark workout or do I want to really test my stamina?


TECHNIQUE SCALE

As is, or maybe 2 rounds of 50. But as is should be good. Lose the timer if you're too tempted


CONSISTENCY SCALE

As is, but in addition to recording time also record the most reps done in a row for each movement.


INTENSITY SCALE

10 rounds of 10 reps of each, rest as needed between

*practice the speed of the actual lift, not just cycling between lifts fast


MY STUFF

24:36 as rx'd


GENERAL FEAR LEVEL: 6

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Aidan Foley
January 14th, 2021 at 11:58 am

"reps for quality." Reminds me of a few coaches I have had in the past. "Anybody can do a lot of something, wrong. But, if you do it well, once, then repeat it, that's the stuff champions are made of."

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Chris Meldrum
January 14th, 2021 at 2:15 pm

High reps and low weight make some fitness. This one will hurt.

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Ronaldo Marques
September 15th, 2019 at 7:14 pm
Commented on: The Hang Power Snatch

19:34

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