2009 CrossFit Games Event 5
3 rounds for time of:
30 wall-ball shots
30 low-hang squat snatches
♀ 45-lb barbell and a 14-lb medicine ball to a 9-foot target
♂ 75-lb barbell and a 20-lb medicine ball to a 10-foot target
Post time to comments.
Stimulus and Strategy:
Today's workout is a couplet of conflicting movement patterns. These two movements are purposefully paired to cause muscular fatigue, forcing you to rest. The loading isn't the issue here; it's the redundancy in the movement patterns. Back in 2009, this was a devastating workout, and to this day, it still packs a punch. The low-hang position means the barbell should stay anywhere below the knee on each rep. Scale the loading of each movement so you can maintain consistent sets of 10 or more reps.
Intermediate option:
3 rounds for time of:
25 wall-ball shots
25 low-hang squat snatches
♀ 35-lb barbell and a 10-lb medicine ball to a 9-foot target
♂ 55-lb barbell and a 14-lb medicine ball to a 10-foot target
Beginner option:
3 rounds for time of:
20 wall-ball shots
20 hang power snatches
♀ 25-lb barbell and a 6-lb medicine ball to an 8-foot target
♂ 35-lb barbell and a 10-lb medicine ball to a 9-foot target
Resources:
The Wall-Ball Shot
Low-Hang Squat Snatch Tips
The Hang Power Snatch
2009 CrossFit Games Event 5: Women
2009 CrossFit Games Event 5: Men
Find a gym near you:
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Comments on 260720
127 Comments
39 / M / 5'9" / 144lbs
15lb dumbbells thrusters x25
15lb dumbbell single-arm low-hang squat snatches x25
15:55
As rx'd, 24:07.
Awful. So much harder than I remember from 2010. Wallball sets of 10. Squat snatches sets of 6. Lots of gasping in between.
Day 100 post-surgery.
53m/5'10"/190
compare to should be 100816 - kinda - that workout was 10.5' wallballs, which I originally thought were in the 2009 Games workout. but on video review, they are doing 10' wallballs. smh
Oh, thanks for 100816. I did that one too but didn't remember it or realize that today's had a kinda-compare-to.
It was repeated on 111108 (or within a few days of that).
17:51 10# ball, 45# snatch
19:21
20 lb ball thrusters
40 lb low hang snatch
no wall ball, so i did 25 thrusters...first round and a half with green band, then switched to blue
25 hang power snatch, 35 pounds.
20:26
17:43
14#, 9’
Subbed OHS for sq snatched (35)
21:25 - RX
Intermediate
#12 wallball
#35 bar
13:18
M rx
30:42 need to pick up the pace. I think I was a little dehydrated today
3 Rnds @ 25 reps each
25 WB (20#/10’)
25 Dbl DB Snatch @ 30#
11:24
3 Rnds @ 25 reps each
25 WB (20#/10’)
25 Dbl DB Snatch @ 30#
11:24
35# bar
14# WB
24:40
Rx ball & target
22:37
2 min break to avoid pass out 🥵
18:09
ouch
Rx 14:50
*10’s on Wall-balls.
*6’s on Snatches.
**Oh boy!!!
Oh boy is right! Well done!
22:08
Wallball to 9 feet, subbed 75lbs Clean.
Awful
Barre @25kg
Ball @6kg
Rx 13:25
Morning session:
3m weighted run (20#/NFT)
Then
1 mile run (7:06)
Happy Monday!
10/10/10 on snatch
Fantastic!
Rx
17:00
Son(18)
Rx
20:38
Holy cardio Batman!
Great job you two!
M 55/210/6’
Intermediate scale for reps.
Used #65 barbell for snatches and a #20 ball to a 9’ target.
14:23.
💪🏻💪🏻
And I thought my garage was bad. Hats off to ya!
beginner
RX 23:54
20 wall balls
15 hang snatches
5 sets rest 1:1 between each round.
Still hurt and I can see what this work out is devastating on its own.
3 RFT 30 WBS - 20#, 35# DBs alt snatch 12:23
Great job, BG!
Lady Quickness
2x 18lbs dumbbell thrusters in place of wall balls, 45-lbs bar for snatches
17:40
8 lb ball
20 lb dumbbells
13:08
45# barbell
25:00
Rx-ish, no 20# med ball available:
3 rounds for time of:
30 wall-ball shots
30 low-hang squat snatches
♂ 75-lb barbell and a *14-lb medicine ball to a 10-foot target
20:18
PVC for snatches
16.51
Scaled
Intermediate reps
20# ball to 9', 65# BB
19:35
Limited to 9' in the garage - t-storms precluded going outside. I only have a 20# ball so it probably ended up being a similar amount of work as 14# to 10'. Still feeling a bit tender from Saturday but wanted to keep a little more weight on the bar, hence the intermediate reps with a little heavier bar. Ugh, this was still rough.
Fantastic job, LK! As soon as I saw this post, I was a little uh oh "deja vu all over again"! The almighty HQ algorithm knows all!
Great job, brother. I have to hijack your replies, I figure you won’t mind because you’re our spiritual leader in here (and a cool dude)…
Intermediate+ (65lb barbell, 20lb med ball):
25:51
That was incredibly damn frustrating. Can we do something cool tomorrow?😆
Comments filter shot down both alter egos today
Thanks, ya'll!
Of course you can hijack my replies, CN. Great job pushing through this one, it was a doozy!
12kg Slam ball to wall to 10ft target x 30
35kg bar hang power clean x 30
17:25
30 squat thrusters 20 lb dumbbells
30 snatches 35 lb barbell
15:14
Globo-gym only had a 14-lb wall ball, so I did 40 reps of WBS; 75-lb squat snatches.
Time: 18:00. My goodness, this hurt waaay worse than I expected! How did those folks at the 2009 Games do this workout along with 4 others that day?!
Great stuff my man!
Awesome job!
20 wall balls 8#
20 15# bar squat snatch
3rounds for time
10:01
Time 14:45
Rx wallballs
2x20 lbs dumbbells hang snatches
Beginner option:9:03
12- lb medball
Thanks man!
56M
13:13 Intermediate reps
45# thruster and HSC
30 wall balls
30 low gang squat snatches (95lbs)
Probably stupid to go 20lbs over but oh well lol
Focusing on technique
1st workout back in 5 years inspired by CF Games today
3rd
25 WB 14lbs
25 low hang squat snatch 20lbs bar
15:28 time
HS 18:30
LJ 19:27
Intermediate inspired
35# bar 10# Wb
3 rounds: 25 unbroken Wb
12 snatch grip bar OH
12 snatch grip pvc pipe squat snatch.
2:00 rest in OT: 5 SS 35# bar
M/57/68”/150#
17:19
3 RFT
30 wall balls. 20# / 9’
30 low hang squat snatches- 45# bar
went in with 3 goals:
Round times
R1 | 05:35 |
R2 | 06:04 | +29 s
R3 | 05:40 | -24 s
Ø 05:46
Well done, Bob!
All good goals! Nice work.
Nice work!
30 Wallball imitations w 7.5lb dumbbells (15 lbs)
30 dumbell low hang snatch (30 lbs)
3 rounds of
25 wall ball 12#
25 squat snatch pvc pipe
25 hand powersnatch 55#
Equipment modifications. 3 rounds of:
30 KB Thrusters w/ 1.5 pood
30 DB hang power snatches w/ 50 lb
11:20
broke the thrusters into two rounds until the end where I needed three. Snatches unbroken until the last round. Good dose. ran two miles after stopping to do some core work in the middle. Legs felt sluggish after that workout.
Great job!
Fantastic!
18:47
3 rounds for time of:
* 30 dumbbell thrusters
* 30 alternating low-hang dumbbell squat snatches (15 per arm)
* 35 lb dumbbells
17:40
-20 wall balls (20 lb/10’ target)
-20 low hang power snatches (55 lb)
10:35
3 RDS
20 WB’s (14-lbs/10’)
20 Hang Power Snatches (65-lbs)
20:23
Scaled
Rx snatches
No place to do wbs- thrusters with two 15lb kbs to sub instead
30 Wallball shots (20Ibs)
30 Hang Squat Snatch (65Ibs)
20:40
10'31"
15'30''
Scaled
3 RFT
25 wall ball shots 20 lb ball 10 ft target
25 low hang snatch 65 lbs
19:42
Rest In Peace Chester Bennington
Rx weights and reps but snatches were more deep power
rxd 36:10
rx/14:41
Awesome!