M/28/5'8"/180lb
CrossFit AFK/Brave Heart CrossFit

19:18 - Sc
1) 5:01
2) 4:55
3) 4:44
4) 4:38

Notes:
R1: Intermediate option, 125lb snatch 30 GHDs and 5 strict HSPU + 10 Kipping. 10th snatch was a buzzer beater rep.
R2: Did 20 pike HSPU on floor. Still took too long.
R3 and R4: Did 20 GHDs instead of 30.
Constantly adjusted. Round 3 and 4 were probably how I should have started the workout all along. Pike push-ups with feet on the floor were plenty.


GWU (5-minutes)
PVC warm-up
12 Cat cow, alt. With a hold
12 Bird dogs, alt. With a hold

SWU (15-minutes)
2 reps each of:
Push-up 
Pike push-up 
Box pike push-up 
Handstand push-up

3 reps each of:
Snatch pull
Hang power snatch
Power snatch

Build-up (20-minutes)
10-minute EMOM
Odds: 3 Negative HSPU
Evens: 3 Sit-ups

10-minute EMOM
1 snatch

WOD (20-minutes)

CD (3-minutes)
30 band pull aparts

Didn’t have GHD so improvised with a box and barbell to hold my feet

50kg snatch 
kipping HSPU
my shoulders were burnt from last week

5:30
6:06
6:20
6:33

Snatch EMOM 
20.5-25.5-25.5-30.5-30.5-30.5-30.5 kg
Did not complete as suddenly wrist starting paining even though I was on light weight according to me.

Due to wrist changed the WOD
Every 4 min for 4 rounds:
15 ghd sit ups from perpendicular bench
5 wall facing handstand pushup with ab mat
10 db press @15 kg 
2:23
2:30
3:22
4:00

10 GHD sit-ups
10 strict handstand push-ups
5 power snatches 135

135 145 155 165

Rx.
3:30 3:27 4:09 4:50

M/53
HSPU and snatch are too dificult even intermediate level.
Scaled: 30 GHD SU; 15 HSPU w/8" pad;
6:00 (@125)
8:40 (@125х5+@89х5)
6:14 (@100)
7:08 (@100)

2 rounds en 20 min 

Finished only part of round four in the time allotted; handstand push-ups are still slow. Did the rest of the work out and completed it in a little under 25 minutes.

Modified:
--
Every 5 minutes for 4 rounds :
30 GHD sit-ups from bench 
20 DB push press @ 2x 12,5 kg
10 DB power snatches @ 15 kg
--
Peace.

Scaled to 115.  Times - 3:33 / 3:36 / 3:36 / 4:01. 

This was good – maybe a bit harder than expected.  Unbroken GHDs.  Broke HSPU 10-5-5 for first two rounds and then 12-8 for last two rounds.  Didn’t save me any time though!  Or snatches got harder, which is the more likely explanation.  Did quick singles on snatches, mostly no resting.  Tried to focus on perfect form each rep, but I’m sure it slipped near the end.

50m/5'10"/185

Every 5 minutes for 4 rounds complete:

30 GHD sit-ups
10 incline push-ups to bench 
10 power snatches- 45 lb 

Intermediate: 

3:47
3:43
4:04
4:31

✅ untimed, SC 30⚓ SU/15 str HSPU to 4"mat/10 135# pcln

Scaled/modified
30 sit ups
20 hands release push ups
10 partial pike push ups

30 sit ups(modified), 15 assisted push-ups, and 10 power snatches(20lbs)-4 sets completed in 20 minutes

Scaled

Every 5 min for 4 rounds: 
1 min (low plank, side plank, sit-ups, reverse crunch
20 feet elevated bosu push-ups
10 power snatches 65 lbs

M54/217 lbs 
Every 5 minutes for 4 rounds complete:
30 GHD sit-ups
20 (not nearly strong enough for 20 body weight HSP’s) 20x70 lbs shoulder presses 
10x95 lb power snatch 

I'm a beginner so I did regular situps and pushups, and 75lbs... 1:25 each one ( give or take ) 

M/39/72”/170

Had to mix it up today. Kept snatch at 50 kg for 5 reps vs 10, and did 5 strict to 10 kipping HSPUs. Did 30 GHDs rd 1, 20 GHDs + 10 normal rd 2, 15 GHDs + 15 normal rd 3 and 11 GHDs + 19 normal rd 4. 

Either a) there’s something wrong with my body or b) this programming is wrecking my body. 

Best attempt at Rx
Started at 155lbs but had to drop to 135 halfway into the first set, with the clock still running. Maintained mostly strict HSPUs throughout but could not stay in 5min box for last 2(no rest between)
4:16
4:39
5:15
6:12

Son(15)
Intermittentish 
25GHDs, 10 strict HSPUs to abmat, power snatches @115lbs
4:28
4:36
5:08
5:25

Ready for a rest day!

1::13:02 

4 RFT
25 GHD SU
10 HSPU
5 Hang PC @ 95#

Time: 16:08

Snatch:
105/115/125/135/145/155/165/170/175/180

4 rds:

30 GHD sit-ups
10 strict HSPU
10 snatch @135#

3:48 every round
3:52 last round

Beginner Scaled
15 GHD Sit ups
10 Assisted Push Ups
5 Snatches @35lb

1:46, 1:38, 1:46, 1:45

4:36
5:07
5:46
6:26
I suck and this workout sucked.

Warm Up

10 mins
:30 Samson stretch 
10 PVC OHS
10 GHD BACK EXT
10 GHD SIT UPS
10 barbell muscle snatch
10 barbell strict press

Strength 

EMOM10
1 [power] snatch
95-97.5-105-112.5-115-117.5-120-122.5-135-145

METCON (Scaled)

E5MOM for 4 rounds:
RD1 & RD2
12 GHD SUs
10 KHSPUs
8 PSs @ 115#
RD3 & RD4
9 GHD SUs
6 KHSPUs
3 PSs @ 115#

M // 50-54 // US 

Skipped the snatch EMOM.
Scaled main to
30 GHD sit-ups
20 pike push-ups
10 dumbbell snatches, alternating L/R, 45-lbs
3:06 - 2:56 - 3:00 - 2:55
I think I scaled too low: I got 2 mins rest/rd.

Scaled GHDs to abmat butterfly sit-ups, hspu to 10 kipping + 10 pushups, and 85 lbs PS. 
rounds were 4:33, 4:35, 5:19, 6:27. Rested 1.5 min between each.  

Full Session

135-135-155-155-155-165-165-175-185-195lbs.

Rx   
3:50 
3:47 
4:02 
4:25




*Barely held on! Let’s just say that 4 rounds was enough!

heavily scaled with multiple sick baby interruptions
0:30 banded high bear hold 
20 bench push-up
10 power snatch @20# db

scaled to:
30 GHD SU
10 strict HSPU
20 dumbbell power snatch (alternating arms w/50lb db)
5 more strict HSPU

Butterfly sit ups
pike push ups with feet on bench
45# power snatch

Did EMOM for the snatch but totally forgot they were supposed to be snatch. I did power snatch. Whoops a daisy… started at 45 went up to 60. Form felt solid. Snatch has been a weakness I’ve been working on.

Started w/ 5 rep sets of PS at 45-55-65-75#. 
Then scaled to 4 rounds of
30-30-25-20 GHD sit-ups 
10 piked push-ups (24”)/10 push-ups 
10 power snatches, 65#
1:20, 1:15, 1:15, 1:18 remaining in each 5 min time block. Had intended to use 75# PS, but the back recommended against it. 

Was dragging a bit today…then remembered this was day 4 in a row, starting with Filthy 50s on Sunday, so a bit understandable. 

61/5’8”/154

Did PS EMOM
Then, 4 rounds:
30 GHD sit up
10 Strict HSPU
10 PS @ 30kg
one minute rest between rounds (I’ve got slower each round😕)

Scaled a lot today

Did a bunch of power snatch reps at 65 and 95# for 10 minutes.

Every 5 minutes for 4 rounds
30 GHD sit-ups (barbell+bench rig - still got below parallel)
10 Piked push-ups (feet on 24" box) + 10 push-ups
10 PS at 95#
3:55, 3:28, 3:23, 3:29

I think I lost count of GHDs in round 1 and ended up doing an extra 5 or so.  All GHDs, piked PU, and PU unbroken.  About 2/3 of the PS were touch and go.  Wanted to do 105# but available plates weren't going to let that happen.

125-135-135-145-155-165-165-175-175-180

Intermediate scale
Seconds remaining 32-32-42-45

Beginner option:
Every 5 minutes for 4 rounds complete:**
30 sit-ups
15 assisted push-ups
10 power snatches
 35 lb

Scale city:
GHD: 20/20/16/16 
SHSPUs: 15 ea round
Power Snatches at 115lbs

3:11
3:09
3:33
4:09

M/44/6'2"/ 200#

10min EMOM Snatch practice

4rds
30 sit ups
20 push ups
10 Snatch @ 95lbs

Solid workout!

I did. it.

10 min emom pwr snatch
75/75/85/85/95/95
105/115/120F/120
Scaled wod to
4 rnds
30 abmat sit ups
10 strict hspu to abmat
5 pwr snatch @ 65#
rest 1 min
3:12/3:31/3:01/3:59--hspu got me on this round....
m/53/175
Had intentions of doing Chad prep after this.....HA!!
Will do Chad prep--HPC/Lunges Thursday....

Every 4 minutes, 4 rounds:

30 hollow rock
20 DB strict press, 20lbs
10 power clean, 75 lbs

✅Wound up being ~1:55 of work per round

Every 5 minutes for 4 rounds complete:
30  sit-ups
20 strict handstand push-ups
10 power snatches 66 lb
All exercises close around 3:30”

Good day all,
    30 GHD 4 rounds
    20 Strict pike push ups 4 rounds
    6 Snatch 2 rounds and 5 snatch 2 rounds

Regards
Michele Spinella

20 GHD x3
10 Push up x4
5 snatch x4

Not great, but it’s exciting that there is sooo much progress to be had. 

Globo wod:  If you don't have a GHD machine today use a Roman chair or incline situp board.  You can also sit on a bench perpendicular to it with your feet under heavy dumbbells and do situps touching the ground behind you.  Failing that do weighted abmat situps.  Note of caution,  if you don't do GHD situps often scale the reps or sub, you don't want Uncle Rhabdo to creep up on you. For the strict HSPU today if your globo doesn't allow HSPU sub heavy dumbbell standing strict presses at 60-75 percent of your bodyweight total combined weight of the dumbbells.  For the power snatches if you are using iron plates today use a weight that you can bring down under control. Dumbbells sub dumbbell power snatches 55/80lbs dumbbell.  For the strength component the iron plate rule applies here, dumbbell sub do 4 dumbbell squat snatches,  alternating, increasing in weight after each set, working up to a heavy 4. Dumbbell squat snatches are more difficult than barbell squat snatches so warm up well and watch your form. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and weightlifting. Another CrossFit-specific test (seriously, sometimes I think we take for granted how no other fitness professionals or athletes of any sports could do snatches, handstand push-ups, and GHD sit-ups in a single workout, let alone be so used to it that they do it fast enough to make it a conditioning workout; I'll bet plenty of track athletes would be good at Helen, plenty of football athletes would be good at Linda, gymnasts would be good at Cindy, but only a CrossFit veteran would be good at this workout and ones similar). Pulling from the hips, jumping, pushing, changing orientation.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
												x?
HEAVY

FORMAT/MOVEMENT QUESTIONS
Kinda like I said above, is my form good enough to do all three movements for speed?
Am I strong enough to do all 3 movements for speed?
Do I want to pace the rounds or do I want to go all-out the first round and see what happens after?
How strict is "strict" handstand push-ups?

NEW TO CROSSFIT SCALE
7 rounds of:
1:00 L-sit practice
1:00 handstand practice (or push-up practice)
1:00 snatch practice
*or, maybe just pick two of the three. That would probably be better, now that I think of it

MY STUFF
The Champions Club crew probably reads these notes, so I'm gonna start skipping this part most of the time to keep them in the dark for the workout

GENERAL FEAR LEVEL: 6?