Sunday brought a workout I had been thinking of for some time. This required a little bit of setup and explanation, but worked out as planned. A fun workout to cover a lot of bases for a few guests from CrossFit Bethesda who dropped in.
5 MINUTE INTERVALS
7 POWER SNATCH
DOUBLE UNDERS FOR REMAINDER OF TIME
5 MINUTE REST
14 POWER CLEANS
BOX JUMPS REMAINDER OF TIME
5 MINUTES REST
BURPEES REMAINDER OF TIME
Weight increased each round. Next time this comes up, I’ll scale the Deadlift reps down to 21, and encourage heavier snatches. Everyone pretty much want through the opening seven reps touch and go, while several failed to complete the Deadlifts. The prescribed version would work well for someone less explosive, but able to grind out the DLs…such as myself.
This workout was killer, but I loved it!
Due to the limited amount of available barbells, I had to mix-and-match a US (45#) barbell (and a thick one at that) with metric bumper plates; thus, I ended up with 111# for the snatch, 151# for the clean, and 281# for the deadlift. I was able to grind out (and complete) all twenty-eight deadlifts (and I was determined to finish them), but that left little time for burpees [boo hoo! :-)]. Anyway, I managed to perform a few burpees within the five-minute period.
I took my time in performing the snatches and the cleans (the “touch-and-go” that Coach mentioned did not include me). With those, I kept hearing Mike Choi’s voice telling me “Big chest! Big shrug! Push your feet through the floor!” 🙂 In most cases, it takes me a few reps to get my groove; this was true for this workout.
I attempted a few double-unders, but they were a “no go” for me (it’s even harder to attempt them in weightlifting shoes). Performing box jumps in weightlifting shoes was interesting…but do-able. 🙂
Post-class: I did two sets of five kipping (yes, kipping) pull-ups and a handstand. Later that day, I went to my regular yoga class.
It was great to have the folks from Bethesda stop by. I knew that they looked familiar to me, I just couldn’t place where I saw them before. 🙂
Great job everyone! Keep practicing your Olympic lifts; do not give up on them. 🙂
@Steph: I’m glad that you stopped by. Hope that your recovery is going well. I miss seeing you at CFDC. 🙂
“Not too bad for an old man.” -CFDC’s own ODB.
Sorry I missed this one. Had a friend in town. Will definitely hit this up later in the week. Should be there tomorrow.
Miss you cfit dc!! Can wait to be back home at balance in mid august!!! Hope you all are having a great summer!! Stay cool…I hear dc has had a brutal heat wave!! I have been cfiting here in Chicago…and enjoying slightly cooler temps than you all have endured!!! I propose a happy hour for end of august?!?! Thoughts?!? -Dawn
after hearing about this potential workout ealier in the week, I was excited to give it a go, and it definitely did not disspoint. Used 60kg for the snatch, 80kg for the cleans, and 125kg for the DLs. Made it through all the lifts, with time to spare to do a fair amount of the follow-up conditioning exercices (including somewhere in the neighborhood of 80 DU’s). Good times.
Thanks Reggie, it was so good to see everybody. I miss seeing you guys too!
What an awesome workout. Will definitely save this one to do when I can work out again.
Dawn, awesome to hear from you. I hear you’ve been tearing up the workouts up there – DL’s in the neighborhood of 250lbs?! Nicely done.
Look forward to seeing you back in DC in August. Till then, enjoy Chi-town.
My hamstrings are destroyed! I walked around like some sort of stiff-legged Russian dancer at work today. Those deadlifts were outrageous.
In any event, I’ll spend tonight foam rolling, stretching, and hoping that Tom programs upper body work for Tuesday.
Nice work everyone. Dawn, we are looking forward to seeing you in August, we’ll definitely plan an outing.
Dan, this would be a fun one for you at 155/205/295! I’d like to see Steve O go at it as well once he’s 100%.
Keep stretching out, Sebastians right on with the foam roller. We’ll loosen em up a bit tonight!