CrossFit | 210608
Tuesday

210608

Workout of the Day

37

Online Semifinals Event 2

For time:
50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
50 GHD sit-ups
100 single-arm dumbbell overhead squats
50 GHD sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads

♀ 35-lb. DBs ♂ 50-lb. DBs

25-minute time cap

Post time to comments.

Scaling:
Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.

Intermediate Option:
For time:
50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
35 GHD sit-ups
100 single-arm dumbbell overhead squats
35 GHD sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option:
For time:
35 dumbbell shoulder-to-overheads
35 dumbbell deadlifts
35 sit-ups
70 single-arm dumbbell squats
35 sit-ups
35 dumbbell deadlifts
35 dumbbell shoulder-to-overheads

♀ 10-lb. DBs ♂ 15-lb. DBs

Workout Tips

tips
Watch
Foucher PH

"'Imagine you’re doing thrusters, but you can breathe like you’re going for a walk.' Max Finkbeiner and Kate Caines have developed a methodology to help do just that. By using science, data, targeted assessments, and technology, they derive relative intensity personalized to individuals. These athletes can then use this information to inform their training, making sure to work on all of their energy systems with their own personal targets in mind."

Listen to the PodcastPace Yourself: Max Finkbeiner and Kate Caines on Metabolic Conditioning

Comments on 210608

37 Comments

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Mario Cruz
June 18th, 2021 at 12:31 am
Commented on: 210608

Rx

317 Reps

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Aaron Brumit
June 17th, 2021 at 9:10 pm
Commented on: 210608

For time:

35 dumbbell shoulder-to-overheads

35 dumbbell deadlifts

35 GHD sit-ups

70 single-arm dumbbell overhead squats

35 GHD sit-ups

35 dumbbell deadlifts

35 dumbbell shoulder-to-overheads


35-lb. DBs


19:24.

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Jon Friedland
June 14th, 2021 at 4:57 pm
Commented on: 210608

50 DB OH (35#), 50 DB DL (35#), 50 SUs, 100 DB OHS (20#), 50 SUs, 45 DB DLs in 25 minutes.


JonNYC

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Damien Leroux
June 14th, 2021 at 10:40 am
Commented on: 210608

Rx : (39/50 shoulder to overhead) (miss 10 squat)


https://youtu.be/W_b1VxzGZIY

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Ralph Keeley
June 14th, 2021 at 7:04 am
Commented on: 210608

M/35/6'/175#


Completed 386 reps at time cap

OHS with 20-lb. DB

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Leonel Manzilla
June 14th, 2021 at 3:00 am
Commented on: 210608

I don't have dumbells so I made the conversion for 35 lb kettle bell


Male 23y 175cm 82kg

35lb kb


72 kb shoulder to over head

72 kb deadlifts

72 ab mat

144single arm kb over head

72 AB mat

72 kb deadlifts

72 kb shoulder to overhead


27:45


36 reps from the last excersise at 25


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Brett Eckles
June 13th, 2021 at 11:28 am
Commented on: 210608

18:44


Intermediate with air squats instead of overhead squats


M/28/6’1”/200lbs

(edited)
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Greg Fairbanks
June 11th, 2021 at 7:22 pm
Commented on: 210608

25# dbs

35 strict shoulder press

35 db deadlifts

35 abmat situps

70 squats holding 1 db on shoulder

35 abmat situps

35 db deadlifts

35 strict shoulder press


18:26


started to do one arm overhead squats but after 15-20 of them struggling on technique (not the same body shape when I used to crank em out!) but decided getting the legs burning with focus on the weighted squat was more in line with the met-con. Proud of rest of movements.

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Dan Morris
June 11th, 2021 at 4:24 pm
Commented on: 210608

Scaled to 35lb DBs:


23:15


42 / 6’0 / 195

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Jack Ray
June 10th, 2021 at 7:23 pm
Commented on: 210608

Intermediate option:


22:09

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Kevin Marshall
June 10th, 2021 at 12:36 pm
Commented on: 210608

Scaled to 35 dbs and ouch reps wererx except for GHD had to do Vups finished at 24:33

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Diego Rivear
June 9th, 2021 at 8:27 pm
Commented on: 210608

Intermediate with abmat sit ups

  • finally back to training after 1 week off and fighting some kind of cold
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John Clarke
June 9th, 2021 at 7:37 pm
Commented on: 210608

50 Shoulder - Overhead - 20lbs

50 Deadlifts - 30lbs

50 Hollow Rock

100 Single DB Front Squat - 30lbs

50 Hollow Rock

50 Deadlifts - 30lbs

50 Shoulder - Overhead - 20lbs


16:35

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Brian Louchis
June 9th, 2021 at 4:12 am
Commented on: 210608

20:46

35 lb dumbbells

Ab mat sit-ups

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Christopher Voght
June 9th, 2021 at 12:47 am
Commented on: 210608

For time:

35 dumbbell shoulder-to-overheads

35 dumbbell deadlifts

35 sit-ups

70 single-arm dumbbell squats

35 sit-ups

35 dumbbell deadlifts

35 dumbbell shoulder-to-overheads

♂ 35-lb. DBs

15:18

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Devan Barger
June 8th, 2021 at 11:25 pm
Commented on: 210608

M/397#/27yo/6'


I did the beginner RX and it took me 45min roughly.


For time:

35 dumbbell shoulder-to-overheads

35 dumbbell deadlifts

35 sit-ups

70 single-arm dumbbell squats

35 sit-ups

35 dumbbell deadlifts

35 dumbbell shoulder-to-overheads

♀ 10-lb. DBs ♂ 15-lb. DBs

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Nathan Goisnard
June 8th, 2021 at 10:20 pm
Commented on: 210608

intermediate (ish)


35# dbs

120 flutter kicks for ghd rounds


17m34s


good

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Christian Simpson
June 8th, 2021 at 10:15 pm
Commented on: 210608

Sc to 35# DB, ⚓ SU, 50 single arm DB OHS (first 30-35#, last 20-25#). Still not feeling 100%, but slowly getting better from the cold...21:21

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QiHui Xing
June 8th, 2021 at 10:06 pm
Commented on: 210608

RX:25'15''.

https://youtu.be/E4fUWFG4KBM

CAP:390reps.

(edited)
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Steve Day
June 8th, 2021 at 9:38 pm
Commented on: 210608

Intermediate scale: 19:53

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Antonio Alves
June 8th, 2021 at 9:10 pm
Commented on: 210608

For time:

50 dumbbell shoulder-to-overheads | 2x20# DB

50 dumbbell deadlifts | 2x32# DB

50 GHD sit-ups from bench

100 single-arm dumbbell overhead squats | 17# DB

50 GHD sit-ups from bench

50 dumbbell deadlifts | 2x32# DB

50 dumbbell shoulder-to-overheads | 2x20# DB

SCORE: 39'32''

--

Glad I scaled this way down. Thought about going heavier, but after this really grinding day, it would have taken me forever 😫

Still, pretty solid WOD, with movements I really enjoy doing, especially the OHS.

5 km run during lunch break.

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Avraham Kupetz
June 8th, 2021 at 9:05 pm
Commented on: 210608

Online Semifinals Event 2


For time:

40 dumbbell shoulder-to-overheads

40 dumbbell deadlifts

40 sit-ups

80 overhead squats with broomstick

40 GHD sit-ups

40 dumbbell deadlifts

40 dumbbell shoulder-to-overheads


31lb. DBs / 14 kg


25-minute time cap


Time ; 23'22

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YooSik Kim
June 8th, 2021 at 9:03 pm
Commented on: 210608

For time:

30 dumbbell shoulder-to-overheads

30 dumbbell deadlifts

30 sit-ups

50 single-arm dumbbell overhead squats

30 sit-ups

30 dumbbell deadlifts

30 dumbbell shoulder-to-overheads

-14:38 22.5kg DBs

Rx로 했으면 타입캡안에 못 들어올듯 

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Dave DeCoste
June 8th, 2021 at 8:16 pm
Commented on: 210608

364 reps Rx

M/43/5’8”/165

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Coastie Nick
June 8th, 2021 at 7:59 pm
Commented on: 210608

Sub for single arm OHS: regular (2-arm) OHS w/ 45# bar. All else as posted.


328 reps completed at the 25 minute cap.


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Liz Rekas
June 8th, 2021 at 6:22 pm
Commented on: 210608

17:04 modified

40 reps (x2) sa db sto, kb dl, sit-up

80 air squats

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Charlie Pokorny
June 8th, 2021 at 5:59 pm
Commented on: 210608

Scaled DBs to 40-lb and GHD-SU to 40/40 reps

21:21

That went surprisingly well

m/53/5'11"/200#

(edited)
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Tomi Krznar
June 8th, 2021 at 5:59 pm
Commented on: 210608

50 push press, DL, situps, OH 1arm sq, situps, DL, push press @ 18 kg DBs


24:50


after longer break period

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Az Native
June 8th, 2021 at 5:26 pm
Commented on: 210608

Modified all over. 24:03, scaled DB's to 35, cut reps to 40 for PP and DL. Did 80 total single arm hang power snatch for OHS. Did 50 abmat situps for first round, 50 anchored straight leg situps for second round, no GHD.

Wasn't sure how to scale, very tired from yesterday, but I guess I hit it pretty close, was pretty gassed.

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Jonathan Elmore
June 8th, 2021 at 2:50 pm
Commented on: 210608

Used 40lbs DB everything else Rx


23:44

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James Gentile
June 8th, 2021 at 1:58 pm
Commented on: 210608

Back from vacation workouts and went all in today. Woof.


Went mostly as RXed with a 50lb DB. Subbed an empty barbell for OHS, that was the one lift I really wasn't confident in completing with 50lbs one-arm. No GHD so setup a weight stack and yoga blocks. All rep counts as listed.


At the 25 minute mark I had finished all but the last 50 DB overhead presses. Took till 32:21 to finish those last 50 reps.


100% should have lowered the weight, but I have old school dumbells with plates and clips and cannot make even weight amounts unless I went down to 20lbs, which I though would be too light. Actually the one DB was two 25lb plates, the other loaded with 10s and 5s. Made for some uneven deadlifts!


Completed in the a.m. but still sweated about 1 gallon of liquid. Burner.

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Charles Meyers
June 8th, 2021 at 1:26 pm
Commented on: 210608

Intermediate Option:

For time:

50 dumbbell shoulder-to-overheads

50 dumbbell deadlifts

35 GHD sit-ups

100 single-arm dumbbell overhead squats (5 lbs)

35 GHD sit-ups

50 dumbbell deadlifts

50 dumbbell shoulder-to-overheads

35 lbs dumbbells

5 lbs overhead squat

29:56

(edited)
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Michael Arko
June 8th, 2021 at 1:20 pm
Commented on: 210608

25lbs dumbbells, full reps

Finished rd.2 GHDs at time cap

29:36 total time


It wasn't the GHDs; OHS done me in. 100 reps ate 11-12 minutes. Ouch.

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Nicole Deaver
June 8th, 2021 at 1:08 pm
Commented on: 210608

20# DBs, No GHD: subbed 35 straight legged sit-ups w 20# DB


19:29

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Mike Andridge
June 8th, 2021 at 10:40 am
Commented on: 210608

Scaled to

50 db sto w/ 40# db's

50 db dl w/40# db's

35 wt'd abmat sit ups w/20# ball

50 sgl arm ohs w/20# kb

35 wt'd abmat sit ups w/20# ball

50 db dl w 40# db's

50 db sto w. 40# db's

24:57

m/51/175

Lots of positive self talk on the last 25 dl's and 50 sto:)

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Joe Conradi
June 8th, 2021 at 10:24 am
Commented on: 210608

Scaled: 45#DBs, incline sit-ups for GHD


18:30

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Chris Sinagoga
June 8th, 2021 at 2:34 am
Commented on: 210608

Champions Club Scaling Notes


RANT

A few things are important to remember about Regionals, Games, and other CF Event workouts that are posted on the main site. First, the workouts on crossfit.com are designed to, over time, exceed the capacities of the fittest human beings on the planet. So in short, even the tip of the spear athletes will have to scale workouts at some point. Secondly, although I have no knowledge the behind the scenes, the Games etc. workouts in particular are most likely designed to weed people out. So if you feel like 100 50-lb. dumbbell overhead squats excludes you, welp... And third, the Games etc. are not contained inside the walls of a small box, so the format and layout might be challenging to do at an affiliate or whatever. Just scale kids!


WORKOUT THEMES

See how taxing the midline effects our ability to lift/move odd objects. Stamina plays a factor mostly with the total reps.


MAIN DECISION

Keep the chipper-style of it, or go with come consistency?


TECHNIQUE SCALE

As is, cut the ROM on GHDs, or sub Kb swings for the core-to-extemity theme. Use a light dumbbell, 2.5 lb. plate, or a pencil with an eraser for the one-arm OHS


CONSISTENCY SCALE

Pick 2-3 of the movements, do an AMRAP in 20


INTENSITY SCALE

Same format, use a weight that can go nearly unbroken for pp/dl, sub L-sit or knees to elbows for GHD, and sub regular OHS (light) for dumbbell ohs.


INJURY SCALE

Upper-body - as is, one dumbbell if needed

Lower-Body - consistency scale with GHD sit-ups and dumbbell press


MY STUFF

12:08, did 5 rounds of 10 dumbbell push press, 15 dumbbell deadlift, 15 GHD sit-ups, then after those 5 rounds finished with 40 ohs at 45 lbs.


GENERAL FEAR LEVEL: 7

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