CrossFit | 210718
Sunday

210718

Workout of the Day

52

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.
Compare to 210114.


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.

Workout Tips

3
tips
Watch

Comments on 210718

55 Comments

Comment thread URL copied!
James Gentile
August 4th, 2021 at 2:07 am
Commented on: 210718

32:24 as RXd.


210114 was 30:20. sucks to be heading in the wrong direction, but just could not get through the front squats quickly at the end. everything else had a decent pace, but would not have been a lot lower in time.

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Christian Simpson
July 31st, 2021 at 12:30 am
Commented on: 210718

1/14/21: Rx, 47:59 (11:08/5:32/13:24/17:54)

Today: Rx, 39:35 (10:51/5:59/11:49/10:56)

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Mario Cruz
July 30th, 2021 at 12:45 am
Commented on: 210718

Rx

28:13🤮🤮🤮

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Dan Kremer
July 27th, 2021 at 2:30 am
Commented on: 210718

35:30 Rx’d

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Leonel Manzilla
July 26th, 2021 at 3:19 am
Commented on: 210718

I'm súper proud


23:14


As Male RX


23y 175cm 82kg

(edited)
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Jeffrey Howard
July 24th, 2021 at 9:48 pm
Commented on: 210718

M/25/5'8"/155lb

CrossFit AFK


25:00 - Rx

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Courtney Guthrie
July 24th, 2021 at 8:28 pm
Commented on: 210718

32:32 s

75 reps across the board

45#


F/24/5’5/140

CrossFit AFK

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Giuseppe Petrillo
July 24th, 2021 at 10:38 am
Commented on: 210718

35:28 rx’d

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Ralph Keeley
July 24th, 2021 at 6:22 am
Commented on: 210718

M/35/6'/175#


30:10 Rx

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Coastie Nick
July 23rd, 2021 at 9:41 pm
Commented on: 210718

Rx’d: 27:45

210114: 30:00

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Kyungtaek Kang
July 22nd, 2021 at 3:47 am
Commented on: 210718

☆CFHIM 33:03

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Troy Bruun
July 21st, 2021 at 10:16 pm
Commented on: 210718

Completed on 7/18


18:21 45lbs


210114

28:56

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Morgan Greene
July 21st, 2021 at 4:12 pm
Commented on: 210718

25:57

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Erik Dresner
July 21st, 2021 at 3:51 pm
Commented on: 210718

A nerve in my lower back was going haywire during warmup with an empty bar, so I did Angie instead.


Angie with strict pull ups:

22:27 (PR by 2:01!)


I was looking forward to doing Andi to. Well, except for SDLHP. Kettlebell swings are much safer.

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Kerry Hosken
July 21st, 2021 at 3:17 pm
Commented on: 210718

38/M/185

used 35# DBs; switched to BW squats at rep 65 because my lower back was starting to feel it.

34:48

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Lincoln Kerger
July 21st, 2021 at 10:51 am
Commented on: 210718

34:26 Rx'd

Compare to: Intermediate 20:41


I put in my comments for 210114 to do this Rx'd the next time - well this was it. What a difference that 20# made (or my fitness just got that much worse).

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Paul Seizert
July 20th, 2021 at 2:57 pm
Commented on: 210718

31:45; 38 YO Male @ 200#

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Justin Totton
July 20th, 2021 at 12:30 am
Commented on: 210718

RX 35:50

M/40/205

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Colleen Lightner
July 19th, 2021 at 11:35 pm
Commented on: 210718

20:03 Rx


tried to stick to sets of 20 on all movements. PP ended up being sets of 25

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Michael Witous
July 19th, 2021 at 10:29 pm
Commented on: 210718

60:M

12:12

RX but 50’s vs 100’s

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Mike Munsee
July 19th, 2021 at 10:27 pm
Commented on: 210718

M 50/190/6'

26:28 as rxd.

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Jose Ruiz
July 19th, 2021 at 7:32 pm
Commented on: 210718

36:10 RX

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Hank McKibban
July 19th, 2021 at 7:12 pm
Commented on: 210718

27:18 rx


210123 - 29:53 rx

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Michael Arko
July 19th, 2021 at 2:24 pm
Commented on: 210718

45lbs (empty) barbell

21:50

Hoped for <20. Snatches were a drag.

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Sam Meixell
July 19th, 2021 at 12:02 pm
Commented on: 210718

Andi

29:39:

100 hang power snatches, 45#

100 push presses, 45#

100 sumo deadlift high pulls,45#

100 front squats, 45#

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Fabien Deneuville
July 19th, 2021 at 11:40 am
Commented on: 210718

27'10" scaled with odd object (~15kg)

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Adam Dembowski
July 19th, 2021 at 7:36 am
Commented on: 210718

Done with 40kg

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David Andrew Garcia
July 19th, 2021 at 1:41 am
Commented on: 210718

35:25 RX

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Al Simcoe
July 19th, 2021 at 12:40 am
Commented on: Workout Tips

Great video

Scaled to 50 reps each with Rx weight.

M/53

32:25

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QiHui Xing
July 19th, 2021 at 12:02 am
Commented on: 210718
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Jeffrey Mizrahi
July 18th, 2021 at 9:54 pm
Commented on: 210718


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Jeffrey Mizrahi
July 18th, 2021 at 9:54 pm
Commented on: 210718

34:59 rx


41/6’/180

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Antonio Alves
July 18th, 2021 at 9:40 pm
Commented on: 210718

Modified / 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: 27' 50'' (6'30'', 13'49'', 19'19'', 27'50'')

COMPARE TO 210114: 38'52'' (7'40'', 17'56'', 26'00'', 38'52'')

--

Big improvement in strength and mostly technique, especially on the presses and squats.

Either way, this is a terrific WOD. Really enjoyed it once again. Also, great workout tips video. 👍

10 km run in the early morning.

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Antonio Alves
July 18th, 2021 at 9:30 pm
Commented on: Workout Tips

Great video, much appreciated 👍

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YooSik Kim
July 18th, 2021 at 8:45 pm
Commented on: 210718

MayTiger’

Complete as many reps as possible in 5minutes of:

5 strict pull-ups

5 strict ring-dips

10 pistol alt.

5R


1min rest


Complete as many reps as possible in 5minutes of:

10 One-arm dumbbell snatches alt. 22.5kg

5 Dumbbell’s thrusters 

3R

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Charlie Pokorny
July 18th, 2021 at 8:12 pm
Commented on: 210718

24:27 Rx'd

210114 was 24:48

On the 4th day of a cold that is starting to dig in...

m/53/5'11"/200#

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Nicole Deaver
July 18th, 2021 at 8:00 pm
Commented on: 210718

29:53 Rx


Compare to: 29:48 Rx

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Michael Shaleen
July 18th, 2021 at 7:54 pm
Commented on: 210718

mis cielos

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Joe Conradi
July 18th, 2021 at 6:31 pm
Commented on: 210718

Scaled to 2x30#DBs.


23:15


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Jim Rix
July 18th, 2021 at 5:41 pm
Commented on: 210718

60% Andi, 45#

Unintentionally untimed.

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Nathan Goisnard
July 18th, 2021 at 5:31 pm
Commented on: 210718

modified


50 reps with slow ish controlled descents to protect and strengthen cranky shoulder. Also concurrent philosophy lessons with the five and six year old.


21m23s


good

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Jonathan Elmore
July 18th, 2021 at 5:21 pm
Commented on: 210718

Rx’d 27:18

8:07, 5:05, 7:58, 6:21

post shoulder workout

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Az Native
July 18th, 2021 at 5:09 pm
Commented on: 210718

19:03. 50 reps each, totally blown from month break from covid and camping…

Lady time did 75 reps each.

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Steve Day
July 18th, 2021 at 4:03 pm
Commented on: 210718

26:25

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Sam K
July 18th, 2021 at 4:00 pm
Commented on: 210718

Rx

27:35


The squats took almost 10min of that


M/30s/225

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Mikel Mencia
July 18th, 2021 at 3:54 pm
Commented on: 210718

36'46" as Rx'd

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Charles Meyers
July 18th, 2021 at 3:51 pm
Commented on: 210718


Andi

For time:32::30

100 hang power snatches 8:43

100 push presses 7:46

100 sumo deadlift high pulls 6:45

100 front squats 9:26

37 lbs

(edited)
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Marco Leis
July 18th, 2021 at 3:42 pm
Commented on: Workout Tips

Muchas gracias por el briefing sencillo, directo y con toda las informacions necesarias.

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YooSik Kim
July 18th, 2021 at 12:40 pm
Commented on: 210718

1. Run 4km 29:11


2.Long time no see 상희 

5 rounds for time of:

10 pull-ups

10 bar-dips

10 toes to bars

10 pistol alt.

-13:56

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Steve Graham
July 18th, 2021 at 12:18 pm
Commented on: 210718

26:13 rx

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Mike Andridge
July 18th, 2021 at 12:03 pm
Commented on: 210718

Women's rx

30:03

compare to w/same scale

27:30

Would like to blame my week of vacation, but

I actually got some decent fitness in during vacation.

Oh well:)

m/51/175

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Stacey Thompkins
July 18th, 2021 at 9:50 am
Commented on: 210718

M/46/6'2"/180#


Women's rx'd 22:48 legs were shot front squats took 7+ mins...last time same scale in 20:41

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Chin-Sheng Chou
July 18th, 2021 at 6:51 am
Commented on: 210718

RX, 33:53

HPS - 9:54

PP - 6:15

SDHP - 9:25

FS - 8:19

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Chris Sinagoga
July 18th, 2021 at 12:23 am
Commented on: 210718

Champions Club Scaling Notes


RANT

Nothing to rant about


MAIN DECISION

Is my technique good enough on all 4 movements to go "for time"?


WORKOUT THEMES

A twist of a benchmark workout, 4 barbell movements in which the intensity feel comes from doing a ton of reps without stopping as opposed to going really fast or heavy. Core-to-extremity is the theme in the first 3 movements and squatting with an upright torso and light weight also.


TECHNIQUE SCALE

As is, turn off the timer and/or do 2 rounds of 50


CONSISTENCY SCALE

Move on from one exercise once you set the bar down (so you might not end up doing all 100 reps)


INTENSITY SCALE

2 rounds, 60 the first round, 40 the next, scale weight so everything is unbroken


INJURY SCALE

Upper-body - For time: Run 1 mile, 100 hip extensions, 200 sit-ups, 300 squats, run 1 mile

Lower-body - 3 rounds for time of: row 1,000 meters, 50 sit-ups, 50 back extensions


MY STUFF

Didn't get to this one yet, did yesterday's but was kind of a pansy about it. Might come back to it.


GENERAL FEAR LEVEL: 6

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Michael Shaleen
July 18th, 2021 at 7:55 pm

ok

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