Meet Guest Programmer - Dale King: Nov. 6-19, 2023.
For time:
10-9-8-7-6-5-4-3-2-1
Left-arm kettlebell snatches
Right-arm kettlebell snatches
1-2-3-4-5-6-7-8-9-10
Burpee box jump-overs
♀ 16-kg kettlebell, 20-inch box
♂ 24-kg kettlebell, 24-inch box
Post time to comments.
Scaling:
With a high volume of transitions, this workout requires consistent efforts on the kettlebell and box. Reduce the load of the kettlebell to keep all snatches unbroken and modify the burpee box jump-overs to avoid rest breaks between reps.
Intermediate option:
For time:
10-9-8-7-6-5-4-3-2-1
Left-arm kettlebell snatches
Right-arm kettlebell snatches
1-2-3-4-5-6-7-8-9-10
Burpee box jump-overs
♀ 12-kg kettlebell, 20-inch box
♂ 16-kg kettlebell, 24-inch box
Beginner option:
For time:
10-8-6-4-2
Left-arm kettlebell snatches
Right-arm kettlebell snatches
2-4-6-8-10
Burpee box step-overs
♀ 8-kg kettlebell, 12-inch box
♂ 12-kg kettlebell, 20-inch box
Movement resources:
The Kettlebell Snatch
The Burpee Box Jump-over
Comments on 231114
132 Comments
16:12
Used 50# DB
15:09 RX
M/41/5’9”/195#
11:39 rx
Rx. 10:36
Intermediate scale: 16:25
Intermediate option:
Same reps
15 kg db hang snatch; 24-inch box
Time: 17:30
Modified; untimed
--
5 rounds of:
20 single-arm DB strict press, alternating sides every 10 reps
20 supine leg raises
--
Peace.
I used a 12 kg kettlebell. 20-inch box. For space constraints, did as a stepup - side step - step back down other end of same side. 21:32
Intermediate
14:54
10:20
Fun workout
Love BBJOz
12 min
Kettlwbell snatch - 16 kg
Burpees box jump
M/37/6’/175#
For time:
10-9-8-7-6-5-4-3-2-1
Left-arm hang dumbbell snatches/ right-arm hang dumbbell snatches
1-2-3-4-5-6-7-8-9-10
Burpee box jump overs
50 lb. dumbbell, 24” box
12:12
Deo gratias
M 53/195/6’
Instead of kettlebell snatches I did alternating dumbbell snatches with a #50 dumbbell.
17:29.
CFWU, 1200M C2 Row, some hack squat.
Garbaged up the sequencing, approx 16:30 mins
43yom/22’’ bbjo/44#kb
14:56
As rx'd, 13:53.
Smoker. Snatches were no big deal (unbroken), but just died on burpee box jumps. Legs and lower back shot in later rounds. Used gymnastic grips for snatches since my
hands are still torn a bit from Monday’s workout. Right arm snatches better than left today, especially on grip.
50m/5'10"/180
14:25
30lb DB snatch
24" box
kb swing as 55lbs
burpee step ups
14:30
16'57''
Beginner: 8:47. 1k run 5:28
9:51 RX
RX 13:29
Rx -9:34
My Training on Wednesday november 15 in the afternoon
For time:
10-9-8-7-6-5-4-3-2-1 reps
Left-arm Kettlebell Snatches 35 lb
Right-arm Kettlebell Snatches
1-2-3-4-5-6-7-8-9-10 reps
Burpee Box Jump overs 24 in
I completed the Workout in 25 minutes.
https://youtu.be/SrRMp4qRe_Y
9:51
(40lbs/20”)
*Burpee Box Jumps
GWU: 3rds 1min JJ’s/15 Banded GM/:30 Side Plank with Rotation/15 Pvc Passthru
SPWU: KB SN Prog&WU
Burpee WU and Box Jump WU
Cool Down: Shoulders
13:03 RX
✅, untimed 40#kb/24"
13:40Rx
Rx 9:58
Soft box. Thinking I had more with a better box.
Rxd 22:16
20 Kg Kb
24 in box
19:25
M/53
intermediate
TT -> 17:59
13:05 rx
Rxd 19:11 I liked this one
35# KB
24 in box
15:59
35# KB 24 in box
15:59
15:23, 15# is only KB I have
40# dumbbell snatches and 20" box
18:34; does this program have strength too?
Scaled
30# snatches
13:25
14:02 RX
does crossfit ever give the target times or the time cap with the wod? If so, where do I find that?
Amber, I don't work for CrossFit, but in my scaling notes I include a grid that gives an estimate for it being short, medium, or long duration. Short= under 6ish minutes and under, most max efforts, medium= 8ish to 15ish minutes, long= anything over the mid 20's
20:32
15:41 RX
25# db snatch
burpees over bar
9:35
13:27, 15# kb, 20” burpee step-overs
Rx
But with 3 plates totaling 52.5lbs strapped together, making for difficult snatches
14:49
Son(16)
With a 35lb plate & 24" box
15:51
That sounds difficult. Way to improvise.
F/ 45 / 5’7”/ 175
13:34 RX it’s been a while since KB snatches. Loved it
M/54/217 lbs
For time: 22:31
10-9-8-7-6-5-4-3-2-1
Left-arm kettlebell snatches
Right-arm kettlebell snatches
1-2-3-4-5-6-7-8-9-10
Burpee box jump-overs
16 kg kettle bell
Medicine ball jump over
For time:
10-9-8-7-6-5-4-3-2-1
Left-arm kettlebell snatches
Right-arm kettlebell snatches
1-2-3-4-5-6-7-8-9-10
Burpee box jump (Didn’t have room for jump overs)
16-kg kettlebell, 20-inch box
TT: 14:28
45 y/o 190#
16:56 RX
Those burpee box jump overs from 7 on . . .
For time: 20 mins 10 sec
did overhead hold w/ 8 KG kettlebell and a March step.
did burpee box step overs - 6” box
Go dad!
Go dad!
8:56 Rx
Great work!
scaled
For time: 12:17
10-9-8-7-6-5-4-3-2-1
Left-arm kettlebell snatches 14kg
Right-arm kettlebell snatches 14kg
1-2-3-4-5-6-7-8-9-10
Burpee box jump-overs 20"
6:32 - Beginner
50# SB Snatch
Moving up to Intermediate next time.
14:17 RX
Rx
18:11
Rx’d*: 14:05
*It’s my understanding that jumping completely over the box counts as Rx’d? I did that maybe 10-15 times for fun. My feet landed on the box for the majority of reps. Please correct me if I’m erring.
I'd wager that's RX+
You cleared the whole box 10-15 times? That’s boss! Well done dude!
Yup, definitely rx'd.
17:00. 35# db instead of kb, 18in box (only available box).
M/39/72"/170
as rx 18:08. Evil way to end a workout with those ascending burpee box jump overs
Intermediate
16:09
Man that was ugly. BBJO were full stand up and step down so that added cycle time, but they were definitely the long pole in the tent. It didn't help that I probably spent a solid minute total second guessing myself on which set of BBJO I should be on.
Nice one Dale!
Globo wod: sub dumbbell power snatches 40/60lb dumbbells for the kettlebell snatches. For burpee box jump overs sub burpee bench jump overs or burpee broad jumps 30"/36" jump.
18:55, my BBJO were no-touch jumps over a 21" Bench
16:20 RX
Warm Up
AMRAP10
:30 Samson stretch
10 box step ups
10 ghd back ext
10 ghd sit ups
10 kb snatch (light)
10 up downs
METCON (scaled)
For time:
10-9-8-7-6-5-4-3-2-1
Left arm kb snatch @ 18Kg/40#
Right arm kb snatch @ 18Kg/40#
1-2-3-4-5-6-7-8-9-10
Burpee box jump overs @ 24"
TT: 18:32
M // 50-54 // US
Scaled: 17:51
hang db snatches
burpee box jump 24”
Beginner/intermediate option: 17:39
kettlebell: 36lbs
box: 20”
Just realised I miss read todays workout, just did box overs without the burpee.
8.23
Scaled/modified
For time:
20-18-16-14-12-10-8-6-4-2 push ups
2-4-6-8-10-12-14-16-18-20 burpees
Score: 18min37s
13:39 50# DB
Intermediate Option
9:12
Really fast, nice!
11/14/23 @ 12:52pm
12:47
45 lb ktl bell
23.5 box
11:51 rx
12:35 RX. Box is definitely a challenge after Saturday. Good workout!
17:40 scaled
subbed snatches for L/R overhead march steps (pause 1 sec at the top) @16kg
burpees over the kb
14:19
16kg - 24inch
M/48
😮💨
Intermediate: 12:31
24" box, 16Kg KB
Nice workout could do it anywhere. Adding to favourites to try again at Rx weight.
12:22
50 lb DB
22"
M/49/6'2"/180#
Rx'd
12:38...went unbroken love me some KB snatches
Scaled:
50lb dumbbells from the floor each rep for snatches
burpee bench jump over. Jumped completely over the bench each rep
12:48
18:43
Intermediate on reps but scaled the kettlebell to 25lbs.
Intermediate
14:08
Rx 9:40
Fantastic dude!
Deadlift 5-5-5-5
245-265-275-245#
Today’s workout with 35# DB and 24” box
18:35
Good one, Dale.
61/5’8”/156
13:44
50# db & 26" box
M/54/175/5'11"
Overachieving on the box…well done!
12:05 as rx’d
Nice job.
35-lbs dumbbell snatches (16kgs), 20" box
13:05
16 kg
20 inch
9:51
24inch)
Well done!
Strict Shoulder Press 5x 65-115 EMOM
14:55 used DB, KB kills my wrist and forearms
Me too. Kb snatches slam into my wrist every rep.
Punching the ceiling near the top of the snatch will help eliminate the KB flopping over onto your wrist/forearm
12:12 (post Vegas weekend)
Favorite part of the ascending/descending ladder is engaging the brain to know where you're at. Focusing on the count also temporarily "tricks" the mind to not think about the "suck".
Shorter time domain - so push the pace and minimize breaks.
Fast. Nice work.
Thanks for posting on here alongside us and for programming these WODs simultaneously with your Affiliate. Love to see you practicing what you preach in multiple ways.
It's an honor - love seeing people getting a little piece of Portsmouth across the world.
M/38/190lbs
Beginner option- 7:30
M/44/6'2"/200lbs
intermediate option
16:03
20:40, used 40 DB, 24” box. Early before breakfast or coffee, felt like I was dragging…
For time:
10-8-6-4-2
Left-arm kettlebell snatches
Right-arm kettlebell snatches
2-4-6-8-10
Burpee box step-oversFor time:
10-8-6-4-2
Left-arm kettlebell snatches
Right-arm kettlebell snatches
2-4-6-8-10
Burpee box step-overs
20-kg kg kettlebell, 20-inch box
11:43
e1mom x10 squat snatch 65kgs
intermédiaire
11:09
Intermediate option
16kg and 24inch . 15min. It's my first day.
Awesome! Welcome!!!
And a nice performance, too! Welcome!
RX
11:46
used BBJO as rest too much.
M/40/185
12:49
20kg KB, 24” BBJOs
16kg kb
20" box
11:41
Scaled to
35# kb snatches
19" burpee step ups to bench
16:21
m/53/175
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Monostructural and weightlifting. Odd object. Different rep scheme, making one station emphasize intensity and the other emphasize stamina. Changing orientation, jumping in a bunch of different shapes and variations
SHORT MEDIUM LONG
LIGHT
MEDIUM x
HEAVY
FORMAT/MOVEMENT QUESTIONS
Would I benefit from a simpler rep scheme to keep consistency?
Would I rather emphasize either the burpee or the box jump instead of mixing them together?
Would I be better off doing either a regular kb swing or barbell snatch instead of the kb snatch?
What is my limiting factor: stamina or speed? Do I want to scale this thing to work on that?
NEW TO CROSSFIT SCALE
AMRAP in 15 minutes of:
10 snatches (light, with bar)
15 box jumps
GENERAL FEAR LEVEL: 6?
Wouldn’t it be gymnastics and weightlifting?
Wouldn’t it be gymnastics and weightlifting?
Wouldn’t it be gymnastics and weightlifting?
Crap, I actually meant monostructural and weightlifting. Burpees are kinda weird when having to place them in a category because I think it depends on how they're presented in a workout. These ones are meant to be straight through and add to the conditioning, and you're travelling a long distance, so I'd see them as more monostructural than gymnastics. Honestly, that could also be overthinking it too. Really, they're just there to make this thing a tough workout.
Geez I'm dumb, I did put monostructural and weightlifting.
Yeah, burpees are just "work". So I would call monostructural, or "metabolic". But I also call wall ball "metabolic" vs. "weightlifting". The lines are blurry with some movements.
How do you go about doing this?
10 left arm, 10 right arm, 1 BBJO; then 9 left, 9 right, 2 BBJO; etc?
That seems to make the most sense to me, but I am open to other interpretations on execution.
That's how I read it Kirk
Correct