Saturday

230318

Workout of the Day

12

IQF Test 2

12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers

♀ 50 lb
♂ 70 lb


Scaling:
Beginner-level athletes should reduce the dumbbell weight in order to move through this AMRAP with big sets and minimal rest. If you are unable to maintain a straight arm with the weight overhead in the walking lunges, move the dumbbell to the hang position.

Intermediate option:
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
20 crossovers

♀ 35 lb ♂ 50 lb

Beginner option:
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 walking-lunge steps, arm 2
40 single-unders

♀ 10 lb ♂ 15 lb

Comments on 230318

12 Comments

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Chris Meldrum
March 22nd, 2023 at 8:52 pm
Commented on: 230318

As rx'd, but subbed double-unders for crossovers.  3 rounds + 8 snatches.


Tried crossovers in warm-up, and I could get one – but could not string them together at all.  Would have been futile to attempt that.  Double-unders are arguably…harder? 

So not too sad that I subbed.  70 was fine on the snatches, but that is a tough weight to do OH walking lunge.


50m/5'10"/180

Comment URL copied!
Antonio Alves
March 21st, 2023 at 11:30 pm
Commented on: 230318

Modified, using a 15 kg DB throughout:

--


5 RFT of:


10 dumbbell snatches, L

10 overhead reverse lunges steps, L

10 dumbbell snatches, R

10 overhead reverse lunges steps, R

40 jumping jacks


> 24'46''

--

Peace.

Comment URL copied!
Luis Oliveira
March 21st, 2023 at 7:54 pm
Commented on: 230318

Intermediate Option


288 reps

Comment URL copied!
Chris Galloway
March 21st, 2023 at 12:48 pm
Commented on: Class Plan: 2023 Individual Quarterfinal Test 2

Beginner option:

12-minute AMRAP: (25# Db)

8 dumbbell snatches, arm 1

walking-lunge steps, arm 1

8 dumbbell snatches, arm 2

walking-lunge steps, arm 2

40 Jumping-jacks


5 full rounds

Comment URL copied!
Matthew Letarte
March 21st, 2023 at 12:31 pm
Commented on: 230318

Reposting now that comments are open


12-minute AMRAP:

8 dumbbell snatches, arm 1

8 overhead walking-lunge steps, arm 1

8 dumbbell snatches, arm 2

8 overhead walking-lunge steps, arm 2

20 jumping jacks


7 rounds + 2, 10lb DB

Used as a light recovery workout

Comment URL copied!
Brian Louchis
March 21st, 2023 at 4:34 am
Commented on: 230318

4+17, 50 lb

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Lincoln Kerger
March 21st, 2023 at 12:23 am
Commented on: 230318

Attempted Intermediate rep scheme with 35# DB (heaviest I have)

3 rds


Got through 15 crossovers in the first round then switched to 30 DUs for rounds 2 and 3. It took me somewhere around 100 attempts to get 15 with a significant number of lashes to my back from the rope. It was painful and I was getting too frustrated so I switched to the dubs. Practiced crossovers more afterwards.

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Ralph Keeley
March 21st, 2023 at 12:10 am
Commented on: 230318

M/37/6'/176#


Intermediate scale

3+5 crossovers


(Trying to learn crossovers on the fly with a speed rope proved problematic.)


Deo gratias

Comment URL copied!
Lincoln Kerger
March 21st, 2023 at 12:24 am

Nice work, you did better learning them than I did!

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Charles Meyers
March 18th, 2023 at 7:35 pm
Commented on: Class Plan: 2023 Individual Quarterfinal Test 2


12-minute AMRAP:

8 dumbbell snatches, arm 1

walking-lunge steps, arm 1

8 dumbbell snatches, arm 2

walking-lunge steps, arm 2

40 single-underS

8-lbs Squat Snatches and 8-lbs for walking Lungs

3-rds plus 32 reps

(edited)
Comment URL copied!
Steve Day
March 18th, 2023 at 4:21 pm
Commented on: Class Plan: 2023 Individual Quarterfinal Test 2

Scaled to 55lb db/40 crossovers


320 reps (4 rounds + 8/8/8/8/0)

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Lincoln Kerger
March 21st, 2023 at 12:25 am

Awesome work!

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