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.
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.
Comments on 210114
165 Comments
17:30
HPS 13/12/13/12/13/12/10/8/7
PP 13/12/13/12/13/12/13/12
SDLHP 13/12/13/12/13/12/13/12
FS 13/12/10/10/10/10/10/10/15
17:47 her
26:16 RX
Glistening with sweat✨
F/29/5’2”/137#
18:28 Rx. Front squats were rough.
CFWUx2 10*45 1r
56:16
21:52 rx
M/53/175/5'11"
Did this today for the first time. Did the Intermediate Option as that seemed appropriate for Age Group (65+) Partitioned, 5 sets of 20 reps each movement. 24:39 M/65/5'9"/180#
21:40 RX
M/38/5’9”/195#
January: 25:17
October: 21:10
!!
Intermediate
30:26 rx
30:26 rx
20:35 as prescribed.
38/M/200/6’1”
25:51RX
39 / F / 138 / 6.5 months postpartum
30:56 RX
26:48 Rx. Ouch
Male 37yrs, 5’9, 185#, former east team regional athlete
snatch: 6:15
push press: 10:22
front squat: 15:01
sdlhp: 20:09
time: 20:09
challenging wod love it
29:44 Rx’d
18:40 Rx Pump was real
27:30 RX what a WOD! SDHP my weak movements, Front Squat a pain!
44:00
did 1/2, with 25 dbs, of:
hang power snatch
push press
deadlift
front squat
12:58
Rx 25:58
23:54 rxd
30:04 rx’d. HPSn: 14/14/13/13/12/12/11/11
(7:30)
p.press all 10’s (6:50) and sdlhp all 10’s
front squat: 10-10-10-10-10-10-10-15-15 (rack used)
Felt good about reps chosen and pacing. Went almost every minute on the snatches.
Felt my way through on everything else. Wasn’t too wasted or out of breath by the time I got to squats and sets of 10 didn’t really make a dent, stamina-wise; 15’s did however!
178/41/69”
31:00
RX- 30kg
28:47
M/35/6'/175#
29:20, Rx
(8:10/13:40/21:30/29:20)
28:23 Rx
29:53 rx
33:34 RX
33:21 rx’d
Was planning on doing 10 rounds of 10 reps of each w/45#s. But also had a time constraint. So time capped myself at 20 min. Got only 5 rounds. 🤣 Feeling very beat up! 😝
Rx Goal
30:37
Actual
Intermediate
R1 6:58
R2 4:53
R3 5:30
R4 7:03
TT 24:25
M/25/5'8"/155lb
CrossFit AFK
26:39 - Rx
45lb, 25:48
M/31/6'/195#
50 reps of each exercise w/ 65#
21:23
31:51 m/40
26:41 m/41 071721
23:12 scaled
15# barbell
accidentally did full power cleans 🤦🏽♀️🤦🏽♀️🤦🏽♀️
F/24/5’5/140
4 rds of 25 reps each @ 30 kg
29:45
scaled to 50 reps each, 45# bar
17:02 M/50/169
will be back to see if I could do full 100 rep count after more regular wod's.
Rx : 28'56 (miss 3 sdhp) (pas assez de mémoire )
https://youtu.be/7tF81TSmU2E
M/35/5’11”/250
23:54 (45#)
shoulders were blown up by the time I got to front Squats. Tough to hold bar in front rack for large sets. Great WOD!
28:48 Rx
I haven’t worked out in a month so I scaled to 50 reps each movement with 45# bar.
16:34
Weight and reps as RXd. Did outside and after 20 reps of each needed to take the cold weather gloves off for grip on power snatches. Started it over again. Pretty brutal workout.
30:20
43/73"/225#
36:54 rx
Crossfit was the reason I beat Covid in 2 days. That's my story, and I'll ALWAYS stick to it.
If you don't Crossfit, or work on your cardio/pulmonary health in some capacity, start now. If you do nothing else for your health, do that. It WILL save your life. Not in excess, because that causes a huge inflammatory response in the body. But make fitness a part of your everyday life.
we made this into a partner wod. Increased the reps to 200.
2,000m row buy in
200 hang power snatch 45#
200 push press 45#
200 kettle bell swing 26#
200 front squat 45#
2,000 m row cash out
56:38
we did 100 of the front squats with 45# and then switch to air squats for the last 100.
28:13rx
45:16
Used a 65lb and 45 lb bar. Gassed at 80 reps of sdhp.
13:03 - grip weakness
20,10 @ 65
10 @ 45
11 @ 65
9 @ 45
10/10/10/10 65/45/65/45
9:07 cardio weakness
5 sets of 20 @ 65lbs
16:47. Weakness cardio Gassed at 80 reps
Sets were 15/20s mostly 65lbs
20/10 squat @ 65
5:27
Gassed
M.39 rx 25:51
Underestimated this like crazy
36:07 RX
Went out to hot on the HP Snatches.
Push Press and FS were the fastest.
I've never been a fan of SDLHP. They usually light up my lower back so I probably went a little slower than needed.
Same! SDLHP are the worst! 🥵
New in to Crossfit. Done the beginnen Option in 11:10
20kg barbell, my time 26:27, m/56/177
I`m using a 20kg barbell, my time 26:27s, 10 Rounds of 10 reps of each, m/56/177
50 reps each
35#
17:55
worked on technique
Intermediate Scale
20:30
Will do this Rx’d next time.
M 50/190/6’
31:45 rxd.
65# BB for all the 400 reps
12' HPS
15' PP
9' SDHP
12' FS
TOTAL: 48'
Scaled to
75 hang power snatches
75 push presses
75 sumo deadlift high pulls
75 front squats
#45 bb
29’14”
35:08 RX
Front squats pulled my soul out a bit. Fun times.
Rx 28:19
Awful
36/195/5’9/M
M/49/5’10”/200#
33:56 RX. Def feeling impact of Covid & quarantine - no volume of snatches, SDHP or squats in a long time - quite the reentry! I’d recommend doing this w a workout mate to push you a bit. Tough one solo. Splits between movements: 9:45/14:35/22:57/33:56.
18:34 Rx’D
Snatch: 50/20/15/15
Push Press: 15/15/15/15/15/15/10
SDHP: 25/15/15/15/15/15
Front Squat: 40/40/20
31:35
34:10 Rx
Split times: 7:26/15:14 (7:48)/24:50 (9:36)/34:10 (9:20)
Sets:
HPS: 17-15-14-14-16-15-9
PP: 17-16-18-17-16-13-7 (whoops! 4 too many!)
SDLHP: 13-13-13-13-13-13-13-9
FS: 16-18-16-15-15-12-8
Did it - was awesome. Broke up into 2 untimed sets at 2 different times of day.
JonNYC
Really enjoying the programming.
Customized (no bar bell)
100x HPS - single arm (alternating every ten) DB (40# should have used #50)
100x PP - with 2x 25# DB
100x SDHP - with KB, 24kg
100x squats - with 2x 25# DB
19m22s
Thanks
35:26:
100 hang power snatches, 45#
100 push presses, 45#
100 sumo deadlift high pulls, 45#
100 front squats, 45#
24:00 Rx
M/44/80kg
35/M/6’4”/262
30:56
20/15/15/15/15/10/10 (7:50)
30/30/20/20 (5:02)
15/15/15/15/15/15/10 (8:20)
15/15/15/15/15/15/10 (9:44)
First Crossfit Workout
Andi
33:45:43
I have been away for a while. I really like the new look of the site. Ready to get back at it. I'm gonna scale it to 50s.
19:57 RX
36:23 RX
For someone more knowledgeable than me: what dumbbell weight(s) would work best for this wod? No barbell here. Thanks!
Single arm snatches and SDLHP: one 50# DB
Push Press and front squat: 2x25# DBs
(Free weights are always a little tougher than BB, so you want to reduce the weight a bit.)
32:15 - 45# x 75 reps each
H - 11:27 - 8# DBs x 50 reps each then 25 push-ups, 50 dec. sit-ups & 50-30” box jumps
23:05 @ prescribed
Push press was my jam but kinda chipped away at everything else
M/55/6’0”/181
”Andi”
For time:
100 HPS (65 lbs)
100 PP (65 lbs)
100 SDHP (65 lbs)
100 FS (65 lbs)
Rx: 21:48
*sets of 10 w/ 3-5 breaths’ rest between sets all the way through*
Very nice!
Intermediate Level
100 hang power snatch
100 push press
100 sumo deadlift high-pull
100 front squat
Broke it up into 5 rounds of 20 reps each
23:12
Intermediate
100 Hang Power Snatch
100 Push Press
100 Sumo Deadlift High-Pulls
100 Front Squat
23:12
M/48/5’5”/190
40 YO/M/5’7”/150lbs on a 32 hour fast
@45lbs bar
42’17.37”
On a 30 mim cap
100 Hang snatch high pull @30kg
100 push press @15kg
100 sumo deadlifts high pull @30kg
45 front squads @30kg
Mirella Miranda:
100 Hang power snatch @15kg
100 push press @15kg
100 sumo deadlifts @25kg
65 front squads @25kg
Rx 40:37 definitely a killer.
@yachtclub.fitness
32 Even Rx
Rx, 47:59 (11:08/5:32/13:24/17:54)
I've done similar workouts with just the bar...that extra 20# really adds on time and effort
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: 38' 52'' (7'40'', 17'56'', 26'00'', 38'52'')
Notes:
😲
It looked challenging but doable, being more or less proficient in all movements; turned out to be really painful, especially presses, but once I regain full control of both arms, in a week or so, I think I'll actually remember this as great fun 👍
5 km easy run in the morning.
Nice challenge! This is death by lack of stamina. Never feels too heavy but the reps feel like an offensive that just keeps coming at you.
Rx reps
Scaled to female weight- 45# bar
28:42
As expected, the front squats took the longest. Approx 6 min each for snatches and presses, then 7 min for the SDHP, and 9 for the front squats.
Intermediate 25:17 😵
Intermediate:
28:56 (45lbs)
*accidentally did PSN instead of HPSN
What a burner! That both physically and mental demanding for me
27:44RX M/40
M/46/6'2"/185#
Women's rx'd
20:41
30:59 RX
14:40 beginners 45#
M/49/5'9"/156
25:24 @ 45#
I thought about trying rx for a sec. Glad I didn't
65lbs
Timer failure...less than 30min and more than 26. I'd say around 27.
25:08 Rx
M/42/5’8”/165
26:56
Tough one!
Those front squats were extra hard after a 1 hour Assault Bike WOD yesterday!
51 years, 187 cm, 91 kgs
20:33 rx (5:50/9:21/13:30/20:33)
sets of 25 for snatch, push press and SDHL . Sets of 10 Tabata Style for front squats
garage gym
26:30 Rx’d
M/25/165
Rx’d 30:00
Scaled to 50 reps each at 35#
19:40
Kept HR below 145 for most of the WOD. Been feeling better so using HR monitor as a workout partner to keep from getting ahead of myself.
M/45/185 23:06 RX
18:47 Rx
*fun workout!
31:11 rx‘d. Really hard work...
24:48 Rx
HPS 6:25 - PP 5:05 - SDHP 6:55 - FS 6:23
Mostly sets of 10
m/52/5'11"/200#
29:48 Rx
29:32 Rx. No more shoulders this week.
29:32 Rx. No more shoulders this week.
RX 26:38 - Andi won
Intermediate
29:48
Rx
32.09
Oh Jesus. First CrossFit WOD in well over 6 years, did it Rx’d, had to use 66# as I have kilo plates. They’re steel, too, so I had to dip real low on the SDHP. That was killer. 29:15
M/43/5”8/165
RIP DOOM
Welcome back and nice work especially with metal plates!
Respect
Thanks fellas!
27:18, did 75 reps of each. Thought about doing the 100’s with 45 bar, but decided I’d rather do the weight at fewer reps. Butt kicker.
M/53/5’9”/168, new to CF
Andi
For time: 36:27
100 hang power snatches; 13:35
100 push presses: 7:59
100 sumo deadlift high pulls: 6:07
100 front squats: 8:46
45#
NOTES:
Oh my goodness! I do think this helped me with my snatch technique, so thank you Chris! Wrist injury made front squats very difficult. Unbroken. Just kidding.
👍
45lb bar
100 hang power snatches - broke most into sets of 10
100 push presses - broke most into sets of 15
100 sumo deadlift high pulls - broke most into sets of 15
100 front squats - broke most into sets of 15 - need to get lower and better form with arms out
33:50
40 " Rx
27:27 RX ... that did the trick. 37 y/o M
As rx’d, 23:52.
As good as advertised. Was shooting to complete each piece in 6 minutes. Expected that push press and front squat might go quicker, the others slower. Tried to do a big block (20-25) to start, and then chunks of 10 or 15 if possible. Switched sides of the barbell each 25 (mental break and helped me count). Power snatches were tough, even with bounce snatches, finished around 6:30. Push press went well, but a little surprised how fatigued my shoulders were. Had to do smaller sets than envisioned. Still, was around 12 after. Just tried to go slow and steady through SDHPs. These go better when I can stay in a good position and use my hamstrings on the lowering. Finished them at 18 or so. Front squats were death – entire posterior chain was shot – but was able to push through them.
47m/5'10"/190
Nice work!
Pooya RX 29:37 min (30kg)
Andy RX 30:32 min (30kg)
and now totally exhausted 😀🤙🏻
28:37 @ Intermediate
did 10 reps at a time
Rx- 31:44
M/43/180/5'9"
RX - 26:57
21:55 @ 45lbs
Broke up into segments of about 15-20 + water sip.
M/34/210
28:28 Rx
Hang Power Snatch- 8:11
Push Press- 4:07
SDHP- 7:22
Front Squat- 8:48
Did 55lbs - 28:19
6:00/6:00/8:00/8:19
This was way worse than Angie and the RoM had me all 🤮
39m - 6’3” - 211lbs
33:45.14. As requested. M,39,190, 6’0
Scaled to:
4 rounds of 25 (for each movement) with 2x30#DBs
18:58
F/43
32:20 RX
Squats got me 🤪
Hello!
If my bar alone is 45 pounds how do I scale this down to 35?
Thanks!
Either 1. Take a saw and cut the ends off of your barbell (make sure to weld it back together at the end), 2. Use dumbbells, 15s or 20s, if you have them, or 3. Just use the 45lb barbell and either 3a) cut reps to 75 each or 3b) accept this will become a strength workout and your time is your time.
haha - cute. I was asking because I thought I was missing something, like maybe the 45# does not include the weight of the bar..
Just messing with you - ask away. Future reference, any weight indicated includes the barbell - 45lbs for the guys, 33lbs for the ladies.
Unless you’re a women wih only men’s bars. 😜
I crush it when I go to a real box & actually get to use a women’s bar! 😎
Intermediate option, 34:10
Push jerks instead of presses because I can't read. Focused on quality reps, definitely a hard workout. Time for each exercise
12:00/8:00/5:10/9:00
Intermediate option 38:42
Intermediate option: 28:58
Intermediate Option: 33:33
M/30/5’11”/145
Rx 34:12
m/35/5’-10”/175lbs
29:43 RX
22:53 45lb
100 HPS
50 PP
50 SDL
50 FS
Hang power clean, 65lbs
Push press, 65lbs
SDHP, 12lbs DBs
Front squats, 65lbs
28:05
26:41 Rx
M/28/6’1”/199lbs
Scaled to women's rx
27:30
m/50/175
47"26
22:41 Rx
19:29 Rx
RX：30'37''.I did 110 SDHP
https://youtu.be/sRgnNrJ2qzI
I’m being finicky but the spelling is vertical not verticle.
Can it be broken into 10
rounds of 10 reps each movement in order to move a little faster or is it better to just chip all reps of a movement before moving to the next one?
You would still be doing hundred of each but not in the prescribed fashion it would, at least in my eyes count as a scaled version.
What you can do which is similar to your proposal and still what's prescribed is take short breaks every 10 reps so you don't fatigue yourself.
Champions Club Scaling Notes
RANT
The last two years I've been observing a lot of good things with how I've scaled new kids, which is a lot different than how I used to. Take this workout, for example. In 2015 I would have probably done the same workout and cut the reps in half (in 2010 I would have probably skipped this workout altogether.) But recently my default for new people is to add reps/time, not subtract it. The limiting factor for new people, in just about every case I've seen, is technique. Not strength. Not stamina. Not endurance. Not flexibility. Boring old technique. So a workout like today is perfect for a new person to do all these reps for quality, making a pretty permanent improvement on their technique.
WHAT ABOUT THE MOVEMENTS
Hang power snatch - jumping with light weight + upright torso demands
Push press - pushing light weight overhead with skill (core-to-extremity)
SDHP - jumping with light weight and an extra range of motion demand
Front squat - squatting with light weight + upright torso demand
MAIN DECISION
Do I want to game this thing like I would a normal benchmark workout or do I want to really test my stamina?
TECHNIQUE SCALE
As is, or maybe 2 rounds of 50. But as is should be good. Lose the timer if you're too tempted
CONSISTENCY SCALE
As is, but in addition to recording time also record the most reps done in a row for each movement.
INTENSITY SCALE
10 rounds of 10 reps of each, rest as needed between
*practice the speed of the actual lift, not just cycling between lifts fast
MY STUFF
24:36 as rx'd
GENERAL FEAR LEVEL: 6
"reps for quality." Reminds me of a few coaches I have had in the past. "Anybody can do a lot of something, wrong. But, if you do it well, once, then repeat it, that's the stuff champions are made of."
High reps and low weight make some fitness. This one will hurt.