I did the 5x3 shoulder presses beforehand.

135, 135, 140, 140, 140

36:56

Did 1 wall facing HSPU. The rest were pike pushups. Everything else was Rx’d.

Modified, untiemd:

--

5 rounds of:

15 Db SDLHP @ 2, 12,5 kg

15 v-ups

15 DB push press @ 2, 12,5 kg

--

Peace.

M/50-54 👨🏻‍🦳

Scaled Intermediate: SU, WW

R1 5:23

R2 4:40

R3 5:14

R4 4:30

WL 5:45

TT->25:32

M/27/5'8"/180lb

CrossFit AFK

27:20 - Rx (Those lunges were ridiculous)

GWU (10-minutes)

2 rounds of:

20-sec. plank hold

20-sec. down dog hold

20-sec. partial wall-walk hold

20-ft overhead walking lunge steps with pvc pass-though

SWU (10-minutes)

Jumprope Baseline 1

3x30-seconds Single-under baseline

3x30-seconds Alt. Step baseline

3x30-seconds Reverse Single-under baseline

1-minute rest between every set.

Score is RPS (revolution per seconds)

Add all three scores and divide by 3 to find RPM.

Divide that RPM by 30 to find RPS.

BU (15-minutes)

Dumbbell Shoulder Press 5x5 (changed from the barbell shoulder press 5x3)

-every 2:30

WOD (25-minutes)

24-minute cap

CD (2-minutes)

Standing Triangle Stretch, each side

Lesson Plan

GWU (10-minutes)

2 rounds of:

20-sec. plank hold

20-sec. down dog hold

20-sec. partial wall-walk hold

20-ft overhead walking lunge steps with pvc pass-though

SWU (10-minutes)

Jumprope Baseline 1

BU (15-minutes)

Dumbbell Shoulder Press 5x5

-every 2:30

WOD (25-minutes)

24-minute cap

CD (2-minutes)

Standing Triangle Stretch, each side

SC wall walk X5/str HSPU to 4" mat...27:35

Then 200' 35# plate overhead lunges

RX

21:43

Shoulder press: 40.5-45.5-45.5-50.5-50.5 kg

4 rounds for time:

50 sdhp as sub to 500 m row. No rower in my gym

50 double unders

5×{1 wall walk+1 wall facing handstand pushup with 1 ab mat}

Time: 45:42

*used a 2” cushion to protect my noggin, otherwise Men’s Rx,

23:51

As rx’d, 28:43. 

Rough.  Dubs did not cooperate, and the wallwalk + HSPU were very spicy.  Was not enthusiastic about the OH walking lunge finisher.  Got through it with 4 breaks, 1 on the way down, 1 at 100’, and 2 on the way back.

50m/5'10"/185

My second Training on Tuesday october 17 at night

4 Rounds For Time of:

Row 500 m

50 Single Unders

1×[Wall Walk + Strict Wall Facing Handstand Pushups]

Then:

150 ft Overhead Walking Lunges 35 lb plate

I completed the Workout in 31:30 minutes.

https://youtu.be/fwAuLo8_r8U?si=Ssl7RHbbd2hhM7yi

Wall Facing HSPU to 2 abmats

Around 33min to complete all

Shlouder presses : 30-40-50-53-55kg

Wod : 23' : 15 cal AB / 100 su / 3 ww + 3 hspu

23min12

rx

21:37

Subbed 66 standing lunges, otherwise Rx.

22:44 RX what a blast. If I did it again I’d go unbroken on DUs and slow down the row!

32'39''

Rx’d

24:14

Intermediate option:

4 rounds for time of:

Row 500 meters

100 single unders

5x [1 wall walk + 1 pike push-up]

Then,

200-ft overhead walking lunge

♀ 15-lb plate

34:15.15

24:38

Bike 2:00

1.5" head target

35 lb plate

4 rounds

400m run

50 du

5 wall walks

5 push-ups

then

200 ft walking lunge 25lb plate

29:27

5x3 all at 95lb done after workout

29:48…great workout

4 rounds for time of:

Row 500 meters

50 double-unders

5x [1 wall walk + 1 strict wall-facing handstand push-up]

Then,

200-ft overhead walking lunge

♂ 45-lb plate

Tried intermediate scale with a 24 minute cap and finished the triplet in 21:21 but was in lactate-land by that point-only and got about 90-100 feet of plate overhead lunges before the cap, 10 lunges at a time. Tripped each round at about 10 double unders, did 20-30 more unbroken after a short break, then finished them up with a 3rd set each round. Wall-walk+HSPU had to be broken up with really short breaks after 3 reps in round 3 and 4.

95-115-120-125-135 on the press triples, narrow and low.

37 / M / 5'9" / 140lbs

Did not do the presses to start.

15lb dumbbells SDHPs x30

Double-unders x30

Push-up + Wall-walk x5

15lb dumbbells SDHPs x30

Double-unders x30

Push-up + Wall-walk x2

11:30

Ugh. Hurt my shoulder at this point, so I had to stop and rethink the rest of the WOD.

15lb dumbbell single-arm SDHPs x30

Double-unders x30

5 sets of: 15lb dumbbell single-arm shoulder presses x5 right arm, left arm

15lb dumbbell overhead walking lunges 200ft

15:35

Total (including rest): 27:35

135/145/150/155/160

25:06

(50 jumping jacks)

5x3 shoulder press:

115-125-135-155👎-140

4RFT (scaled)

500m row

50 double unders

3x (1 wall walk + 1 strict HSPU)

Into

200’ plate OVRHD walking lunges w/25#

25:55

17:07RX- Crick

17:58Rx - Jesse

20:10RX - Hunter

M 53/195/6’

Worked up to #130 and got up 2 reps.

27:08 subbed 60 sdhps with a #53 kettlebell for the rows, stacked 2 abmats for the wall facing hspu.

115-135-145-150-150

27 min Rx

4 rounds: 500m row, 100 single unders, 5 x walk walk (without handstand pushup). Then 200feet walking lunges with 25# plate. 27:30

Intermediate

4rds: 17:17

Alternate 500m Row/24cal Echo Bike

50 DU’s

5x 1Wall Walk/1 Wall Facing HSPU(2abmat)

Then,

200’ OH Walking Lunge (35lb plate)

GWU: Full Body Rot.

2x :30 Jumprope/:30 Row

Shoulder Mobility

Jefferson Stretch Walking Lunge

SPWU: Wall Walk& HSPU Prog/WU

4rds for time:

500M Row alt 24 Cal Bike @ 65 Cad start w/Row.

50 Single Under Jump Rope

5x (1 Knee Push Up to Box Walk)

TT: 16:39

Then 200ft Over Head Walking Lunges w/25lb Plate

36:52 Rx

21'37 5x3 Shoulder press 60 kg

Pike push up from box as I can't perform strict handstand push up

RX 20:20m

Shoulder press: 60-65-70-75-75 kg

5x3 Sh. Press: 105-115-125-125-125

Metcon including lunge Rx’d:

29:53

M/ 40y/ 173lbs/ 68”

M/39/72”/170

as rx 29:41 (37:41 including the OH lunges). May or may not complete 5x3 shoulder press later.

Rx- 19:02

60 Kg Shoulder Press

21:05

Shoulder press 5x3

95/105/115/125/135lbs

triplet + 45lb oh lunge- 25:30

*done in boots and jeans

Row 500 meters

50 single-unders

5 x1 wall walk + 1 strict wall facing handstands.

200ft overhead Walking 25lb

18:53

Shoulder press 65-85-95-105-110

27:00, only 3 rounds. At home, had to change up.

50 sdhp 45 bar for row

100 singles

5x7yd bear crawl into 1 strict SP 125.

21:20

150’ OH WL 25lb plate.

27:00 total.

Felt blah today, not much sleep and temp back over 100…happy autumn I guess 😕

Shoulder press

50-55-55-60-60 Kg

Subbed row for 50 KB swings

21.24

Full session

strength

Shoulder press 5X3

45,55,65,75,80 (lbs)

WOD

(did as programmed but left out the HSPU was able to do them in warm up but was completely failing during the workout so I skipped them)

25# plate

34:40 😅 I smoked the DUs then the wall walks smoked me 😂

17:20 Rx

4x[500m row, 100 singles, 5 wall walk to HSPU]

Then 8x25' OH walking lunge w/ 45lbs plate

18:38

I did fall on 3-4 of the decent wall walks after the HSPU

Son(15)

4x[0.24mi air bike(poor calibration), 100 singles, 2 wall walk to HSPU]

Then 8x25' OH walking lunge w/ 45lbs plate

18:08

And looking forward to seeing Ben’s results on this, just to wow us. 🙂

SP 65(5)-75(5)-80-85-90#

4 rounds

500m row

100 single unders

3 wall walks

20:02

50 OH Walking lunges in ~2:40

I had the serious blahs this morning after doing Strict Nicole yesterday. Glad I powered thru them. And kudos to Ben on finding my most glaring weakness in workout #1.

60/5’8”/157

I posted earlier but it's not showing. Apologies if later I'm on here 2x.

No shoulder presses; HSPU to 2.5" pad; 25lb plate

22:57 + 4:25 = 27:22 (didn't stop clock between A&B)

Sketchy DUs got better each round, #4 unbroken.

Full session! Rare workout day for me, full session it up!

125-130-135-135-

Full Session

95-105-115-125-135lbs.

Rx 18:04

Glad to have you Ben! I love to see an Affiliate Owner as Programmer.

The inclusion of what your Full Sessions at Krypton would look like is an awesome addition.

I have been programming Mainsite for my Affiliate ever since the Guest Programming started so they will be very helpful!

22:10 RX

Great workout. Used 2” rise consistent with masters 55+ AGOQ. Did 5-4-3-2 on the wall walk combo. 21 some minutes then did the walking lunges.

28:48 Rx except the HSPUs were at the intermediate scale.

Beginner option:

3 rounds for time of:

Row 300 meters

50 single-unders

5x [1 push-up + 1 wall walk] * pike walks

Then,

200-ft walking lunge (unweighted)

21:03

65-85-105-110-115

Full session

Shoulder press:

95-105-115-135-145F

30:48 rx on WOD. Took way longer than I expected. Wall wall / HSPU combo was the limiting factor, and had to break the walking lunges way more than expected because my shoulders were fried. Great workout.

3x 75-95-115-125-125-130

Sub 6” jump on step and used half abmat

row @ or under 1:50

22:11

With lunges 26:51

Scaled

4 RFT

500m row (1:49, 1:47, 1:46, 1:45)

50 DU

5x 1 wall-walk (half distance to vertical) + 1 push-up

Then, 200ft overhead walking lunge w/ 45# plate

31:28 for rounds and 36:55 overall

Didn't do the shoulder press to preserve elbows and wrists for the half walks and push-ups - walk to full vertical and HSPU definitely weren't happening. DUs were the biggest time suck as usual, but I said 'damn the clock' and stuck with them for the practice.

Nice one Ben, looking forward to the next 2 weeks!

24:26 rx

5 x 3 sh press

95/95/105/110/110

scaled

4 rnds

500m row

50 jumping jacks

3 wall walks

21:03

80 OH lunge steps w/25# plate

28:23

m/53/175

Thanks Ben!! Looking forward to the programming

5x3 strict shoulder press 60kgs

wod 28:04 rx

4 rounds 22:52

walking lunge 5:12

Welcome Ben! Thanks for doing this, and looking forward to what you have for us these 2 weeks.

Globo wod: subs for row are 400m run or 27 calories assault or echo bike. Subs for double unders if you don't have a rope are jump double taps or plate hops. If your globo doesn't allow HSPU or wall walks sub 10 inchworms and 5 heavy high incline bench presses with dumbbells at 60-75% bodyweight total per round.

Dumbbells sub for the Strength portion are dumbbell strict presses 3-3-3-3-3 reps. If you max the available dumbbells do AMRAP sets.

Champions Club Scaling Notes

RANT

I'd like to bring up an old quote from one of Coach's message board posts in 2005,

"Lauren and I experimented with one move per day for a six month period with a handful

of elite athletes about seven years ago.

Our favorite success with this approach was with a Brazilian friend I prepared for

the BJJ Mundials by working a single major lift/movment each day, five days per

week.

After a brief warm-up we would work the weight light for form and technique to

practice the move and finish the warm-up, then go slow and heavy, and finish

with a higher rep metabolically demanding version of the day's movement,

possibly coupled with monosttructural met-con (row, run, swim, etc.)

This hardgainer picked up 15 pounds of muscle he'd never had before, stayed sub

5% on the bodyfat (had to get up at 2:30 AM to eat to keep from wasting)fought

a couple of weight divisions heavier than he had before and did very well at

the event (1st or 2nd as I recall).

The advantages were: simplicity, FUN, left plenty of juice for heavy BJJ

training, and allowed for a lot of focus on fundamentals.

Drawback: delivered, I estimate, about 2/3 - 3/4 of the total benefit of our

current synthesis.

I'd still reccomend beginning trainers and coaches to experiment with this.

You'll likely learn as much or more than your charges will.

The approach reinforces/reinforced our mantra of "fundamentals,

virtuosity, and mastery" and will train a trainer to become a better

trainer.

Why do I bring this up? Mainly to as a reminder to be honest with where you are, both as an athlete or a coach. This workout has 5 movements,and could technically be considered 3 separate workouts - depending on how you view the overhead lunges. If you are a new athlete, or a new coach, or an experienced coach with a mixed group of athletes, don't feel the need to stick to this prescription verbatim. Your job is to teach the people, not teach a curriculum. Ask yourself as a coach, could you get so into a max effort strict press session you go overtime on a 60-minute class? Ask yourself as an athlete, am I willing to dedicate enough time to each of these elements and movements?

WORKOUT THEMES

Goodnight sweet shoulders.

SHORT MEDIUM LONG

LIGHT

MEDIUM

x?

HEAVY

FORMAT/MOVEMENT QUESTIONS

See the rant.

NEW TO CROSSFIT SCALE

AMRAP in 20 minutes of:

Row 500 meters

2-minute jump rope practice

2-minute handstand practice

MY STUFF

Mel is doing our workout for the next few cycles - still on 3-on-1-off. Today was, as luck would have it, more death to the shoulders.

GENERAL FEAR LEVEL: 6?