CFWUx2 4 pistols 4 db snatch *2

25:00

35lb db

January 2nd, 2022; forenoon

wu: bike, slihps

skill: sg db

wod: 12-9-6-3

rope climbs feet to floor to feet again

40-30-20-10

pistols Lila band assisted

sg db snatch 18 kg

26:01*

post: ski, stretch, bike

* Basically off the clock; slow pace; focus on form; rest enough.

20:25

Rx

13:27 Intermediate

M/28/6’1”/200lbs

19:35 as rx’d as possible (12’ legless from butt off floor, pistols to 12” stack of pads. Muscle snatches switched midair. Took lots of breaks throughout. Had exposure to cat hair and dust yesterday so I was up multiple times last night with asthma...I think I will feel it for a while-as evident by how I felt doing this workout.

180/42/176cm

24:40 RXD

Rx

18:57

No rope, Subbed for ×2 single arm pull ups. Rx the other movements

8:48

M/31/145#/5'7"

M/26/5'8"/155lb

CrossFit AFK

15:19 - Sc (8-6-4-2 8ft legless ropeclimbs from seated.)

No rope so

Did bicep curls and tricep extension with 50lb pulley and 50lb dumbbell, some weighted pistols

2rounds til failure bicep n tricep 10 -11 reps each

40 pistols

40 snatches

1round b n t

30

30

1round b n t

20

20

1round bnt

10

10

28:20

Before wod, squat and arms therapy

Bicep n tricep warmup

After overhead therapy

Rx : 16’29

https://youtu.be/vES1MoZaNVg

M/35/6'/175#

16:46; subbed 1x legless rope climb from seated to 10'

Deo gratias

211029 Completed Today

11:04

20 Chin-ups

40 Alt. Foot on Achilles Heel SQT

40 Alt. DB Single Arm SN (35lbs)

15

30

30

10

20

20

5

10

10

14:57 s

20-15-10-5 commando pullups

alt single leg squats to a 20” box (25# plate under feet)

20# DB

F/25/5’5/140

CrossFit AFK

Monster mash. No rope, subbed x5 L-sit/strict pull-ups for each climb. Pistols to 14.5" plate stack. 24 kg KB snatch, x30, x20, x14, x10 reps for those only, other reps as RXd.

14:07.

Decided to scale down the reps on the snatches after having to take 2 breaks in the first round to get to x30, adjusted the rest from there. The pull-up sub started as L-sit, ended as strict.

Modified:

5 jumping pull-ups & 5 hanging knee raises for each rope climb.

15kg DB snatches, alternating every 5 reps

Squats to to 50-cm bench

--

For time:

4x (5 jumping pull-ups + 5 hanging knee raises) / 40 dumbbell snatches / 40 single-leg squats, alternating

3x (5 jumping pull-ups + 5 hanging knee raises) / 30 dumbbell snatches / 30 single-leg squats, alternating

2x (5 jumping pull-ups + 5 hanging knee raises) / 20 dumbbell snatches / 20 single-leg squats, alternating

5 jumping pull-ups + 5 hanging knee raises / 10 dumbbell snatches / 10 single-leg squats, alternating

-

SCORE: 26' 04''

--

Changed the order of squats and snatches by mistake, making the latter a bit more difficult (grip).

5 km recovery run in the morning

M 51/195/6’

scaled to regular rope climbs and Cossack squats. 17:26.

Partner version, not timed. I’m already sore from this

25-20-15-10 strict pullups

60-45-30-15 reps

For time:

40 single-leg squats, alternating

40 dumbbell snatches, alternating

30 single-leg squats, alternating

30 dumbbell snatches, alternating

20 single-leg squats, alternating

20 dumbbell snatches, alternating

10 single-leg squats, alternating

10 dumbbell snatches, alternating

DB 22.5kg

-11:36

https://youtu.be/vx3j-P3MRqw

12:05

Masters Men 50-54

Scaled:

12 CTB

30 air squats

30 alt. 1-arm db snatch (35#)

9CTB

20

20

6CTB

10

10

18:18

20 towel pull ups

30 single leg squats to 15" box

30 db snatch alternating #35

15 towel pull ups

20 single leg squats to 15" box

20 db snatch alternating #35

10 towel pull ups

10 single leg squats to 15" box

10 db snatch alternating #35

5 towel pull ups

5 single leg squats to 15" box

5 db snatch alternating #35

19:05

3 unbroken L-sit pull-ups for each legless rope climb

This was great!

Scaled to

7 slow weight assisted pull-ups per rope climb (anything else is too painful)

pistols to 18”bench

40lb dumbbell left arm snatches, right arm split b/w squat cleans and power cleans

about 42 minutes. Things are not conveniently located at the gym I was at, but even if they had been, I’m sure I still would have been well over 30 minutes.

Subs:

5 towel pull-ups per 1 rope climb

single leg squats to 20” bench

45#DB power snatches

14:16

scaled:

strict pull-ups: 20/15/10/5

pistols (alternating): 40/30/20/10

dumbbell snatches, alternating 45lb KB: 40/30/20/10

16:04

I have to set up my rope outside and it was pouring rain today so I went with pull-ups

15:50 Rx'd

Hard push - DB-snatch = weak point

m/53/5'11"/192#

14:17

Subbed 5,4,3,2 legless rope climbs to 11 ft. ceiling. All else Rx.

Swapped for laying to standing on ropes with a pull up at top, same rep scheme. Everything else was Rx... probably should have done more on the rope 🤔

12:00

M/30s/225lbs

Rx’d: 21:48

18:18, 40lb DB.

Subbed to 4 rounds, each for time, 2 min btwn rounds

15 DB Snatches, left arm, 35#

15 DB Snatches, right arm

15 squats, both DBs

2:23, 2:14, 2:13, 2:07

I think I got this one from Mike Andridge a few years ago.

59/5’8”/154

CAP INTERMEDIATE

14:54

Beginner Option:

For time:

3 rope climbs, lying to standing

30 squats, alternating

30 dumbbell snatches, alternating

2 rope climbs, lying to standing

20 squats, alternating

20 dumbbell snatches, alternating

1 rope climb, lying to standing

10 squats, alternating

10 dumbbell snatches, alternating

1 rope climb, lying to standing

5 squats, alternating

5 dumbbell snatches, alternating

laying to standing rope climb

40 lbs snatches

alternating single leg squats to 18” box

13:10

58 yo m 5’5” 148lbs

6 rope climbs, lying to standing

30 14” Chair Pistols alt

30 kb snatches 15/15

4 rope climbs, lying to standing

20 chair Pistols alt

20 kb snatches 10/10

2 rope climb, lying to standing

10 Chair Pistols alt

10 Kb snatches 5/5

16kg kb

9:46

Subbed 7 L-pull-ups per 1 rope climb (= 28-21-14-7)

36lbs dumbbell

19:57

Goal <20; hoping <18. Slowed down a lot on Rd.3-4. Maybe I started too fast.

15:30, intermediate with. 50-lb db

Sub/scale:

Intermediate rep scheme w/5 towel pull-ups per rope climb, pistols to 12.5” target and 40lb DB.

11:15

Scaled to

20 knee bent pull ups holding gi sleeves

40 step up to 20" box

40 alt db snatch 40# db

15/30/30

10/20/20

5/10/10

23:54

m/51/170

Go Green! :)

So looking forward to the Rogue Invitational!

Globo scale: for rope climbs, sub 5 towel pullups per rope climb. If you can't hang a towel sub either 5 one handed pullups with the other hand gripping the wrist, 5 L sit strict pullups, or 10 strict chin ups per rope climb. Pistols sub some sort of one leg squat variation.

Busy gym: Do all reps of the pullup variation first, then the Pistols(or scale/sub) and dumbbell snatches as Rxed.

Bodyweight/equipmentless sub: hang a towel from something sturdy for the towel pullups, or use one of the other subs. For snatches sub 1 "reverse burpee" for every 2 snatches, withoutthehandstand at the end.

RX:12'39''.

https://youtu.be/m4MIjjak4g4

Champions Club Scaling Notes

RANT

Nothing to rant about

WORKOUT THEMES

Medium weight and medium duration. Squatting and jumping with unilateral loading, pulling with more emphasis on strength then skill, also stamina playing a factor but not enough to decrease intensity

MAIN DECISION

Practice day or game day?

TECHNIQUE SCALE

Turn off the timer, as close to prescribed as possible

CONSISTENCY SCALE

As listed, just do all the dumbbell snatches/pistols on one side before moving to the other side, not alternating. Sub strict pull-ups for rope climbs if needed.

INTENSITY SCALE

Sub rope climb with legs and lunges.

INJURY SCALE

Upper-body - 50-40-30-20-10 lunges and dumbbell snatch

Lower-body - 20 minutes practice of: legless rope climb, pistol

MY STUFF

For quality, I almost got a pistol on my left side!

GENERAL FEAR LEVEL: 5

Great workout 13:10

39m185lbs