Part 4: https://www.crossfit.com/essentials/the-power-of-progression-part-4-squat-snatch

16:21

9:36 RX 

M/41/5’9”/193#

11:37 - Rx’d
Strung a jump rope between two 24” boxes

M/27/5'8"/180lb
CrossFit AFK

13:40 - Sc (Missed 3 of my jump overs on the first round, otherwise all Rx. Jumped the full box.)

M/53
Intermediate Option
and my first sumo deadlift and over obstacle jumps.
4:47-4:17-4:22-3:12-2:30-1:34-0:45
Total - 21:29

7:43
70lb KB
26ish in chair 

M/48/5'8/#208
9:30_#95 + lat jumps over pvc (24 inch box)

SC hotel WOD 45# DBS jumped over med ball...14:12

M/37/6’/178#

9:46 Rx over PVC at 24”

Deo gratias

RX 
45.5KG 24 inch bench

Time: 25:05

M/50/87

75#
18"

11:03

RX 9:28 Jump over 24 inch Box 95#

Can anyone tell me is it Lateral jump over or just Lateral jumps on box and then either step down or jump down?

10:21

42,5 kg for the sumo deadlift high pull

15:45

12:56

18:46

***Sub 54# KB SDHP for barbell SDHP***
***Added PU to the mix***
***24” box***

21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Lateral jumps, over Barbell obstacle

65#
11:51
Multiple stops…tough w/o!

3rd attempt to post...

36 / M / 5'9" / 135lbs

18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Lateral jumps over a dumbbell

15 lb dumbbells

7:41

12 inch for jump over 
45 kg (99 lbs) on barbell 
13:31 😔

Rx.
12:09

06/12/2023

RX w/ 24in box: 21:28

Rx’d: 11:51

Fun one

Men's RXd= 14:15

M/43/168#/6'
13:20
SDHP's are no joke; my heart rate got higher doing those than sprinting!

Rx
Jumped over a pole sitting on the edge of a 24" box. @95lbs
8:17

Son (15)
Same jumps. @65lbs
10:54

I haven't been on here that long, but this was the most intimidating workout to date - combo of being afraid of reactiving an old shoulder injury with the SDLHP, and surprisingly, the side jumps are feeling freaky - and I wasn't sure what to expect. Time constraints mean I only did 15-12-9-6-3. Subbed double kbell cleans at 12 kg, and a 9" object to jump over. Next time I can go higher though. Took 7:19. I may redo this one sooner rather than later with a higher object and more reps.

M 52/195/6’
10:56.

Modified: 
--
21-18-15-12-9-6-3 reps for time of:

DB Sumo deadlift high pulls @ 2x 12,5 kg
GHD sit-ups from bench 

> 15:32
--
Peace.

Rxd 18:40

Beginner reps at 65. Lateral over barbell. 
6:00. 

21/18/15/12/9/6/3
Тяга сумо висока до підборіддя
Лотеральні стрибки через тумбу

Час 7:24
гиря 28кг
Тумба 50см

Rx
15:06

Didn’t push the envelope today, but the goal was to do it Rx without wiping out on the lateral jumps - succeeded. Stepped down from each jump.

RXd. Anchored a wooden rod to the top of a 24" box jump for the lateral jump overs.

8:57.

Read some notes from 2012 and tackled this one without any breaks in SDHP and jump overs. Took my huffs and puffs between stations. 

6:56

KB SDLHP (70lb)
Lateral Box Jump (24”)

GWU: Full Body Rot.
2x :30 Row/10 Line Hops/10 KBS/50’ Broad Jump

SPWU: SDLHP Prog. ^ Wod weight

lateral jump pract.

Cool Down: 800m walk/yoga 

10:26 rx. 24” box jump over

21-18-15-12-9-6-3 for time:
16” Box Jump
53lb KB Sumo Dead Lift

TT 9:08

5’50” Beginner with jumps over med ball

It's a workout that looks very easy on paper but it was dreadful.
I did the adaptative version as I still need to rest my leg after LCA surgery.

21-18-15-12-9-6-3
Db SDHP 2x12kg
Lateral hop with crutch over Db

9'32"

Thanks !

It doesn’t get more CrossFit than that. The SDLHP is one of the most CF unique exercises of the nine foundamental movements from the L1. I wonder how many coaches and athletes regularly teach, program and exercise it? Honestly, in retrospective, I did them all wrong tonight. Does the SDLHP meet the other contestants and is it worth the title? Thoughts?

Beginner. Did it as prescribed. Kicked my ass
16:47

New to thIs workout style look forward to more,

Completed as prescribed 
24” lateral jumps
95lb BB

10:58

Beginner scaling, 35lb BB, lateral jumps over bar.
11:57

15:54 
100 BB 
18” box 

M/48/6'2"/185#

Scaled/modified to 88# KB for the SDLHP and lateral jumps over 20" high pvc pipe the rest as rx'd 
9:29

Beginner Option:
18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls 45#
Lateral jumps over a dumbbell

4:00

13:20 Rx Golds Gym

Scaled to lateral jumps over bar.  Again mostly using my good leg.  Crossfit really wants me to jump but my 1 leg doesn't.

8:24

used 95lbs on the SDLHP

18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Lateral jumps over a dumbbell
 75-lb 16"  Jumped over Obstacle 
13:26

13:08
Used 16x12” 📦 

Afternoon #75 14x12 box 9:51 21 down
Wife #12 bar jump rope x2 8:43 18 down 

30 kg (66 lbs) SDHP
60 cm (23 in) Lateral jumps

8:11

67.5-lb bar, 20” box
10:27

21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Lateral jumps, over 20-inch obstacle
 ♂ 95 lb
total time
12’:20”💪💪

Subbed for box jump step down at 24 Inc, used 30 Kg

7.52

new to CrossFit so 1st post on here. 
12.07 with 45kg/99.2lb bar (I’m in the uk so we’re all kg.) and 24” box. 

Globo wod: for box overs you can sub a bench or other comparable height object to jump over.  If you don't have a barbell today sub kettlebell SDHP (53/70lb [1.5/2 pood]) or  dumbbell SDHP 2x 25/35lb dumbbells. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and weightlifting. Jumping, changing orientation, gimmick (although sideways jumps probably would be good to bring up more often), accuracy, core to extremity, shoulder internal rotation

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM				x

HEAVY

STAMINA SCALE
Mush everything into 1 round... I'm not doing the math on that after the struggle I had a few days ago

COORDINATION SCALE
Same rep scheme, but make it sumo deadlifts (not high pull) and regular box jumps

SPEED SCALE
Sub burpees for SDHP, or another movement you can do that you already have good technique on. Then practice SDHP during the warmup

MY STUFF
Did regular box jumps (step down) instead of lateral ones. Used the first 2 rounds as warmup then 15 and down was full go. Spicy, as Mel would say. 7:30

GENERAL FEAR LEVEL: 7

Nice!