Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Compare to 081227.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.
The Porch:
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
women - 65#
Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps
women - 45#
Puppies:
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps
women - 25#
Buttercups:
Complete as many rounds as possible 12 minutes of:
10-25 pound Thruster, 5 reps
10-25 pound Hang Powercleans, 7 reps
10-25 pound Sumo Deadlift High-pull, 10 reps
Just a quick question to help choose the scaling. Is there a target number of rounds?
By that I mean, we should pick a scaling that puts us at 10 or more rounds or 12 or more rounds or X number of rounds in the 20 minutes?
I don’t want to start the debate of weight versus speed argument here, but was just wondering on an appropriate gauge.
I just cruised through the MainSite comments from last time it was done and a cursory analysis looks like the an average result was around 7-8 rounds with stronger athletes coming in at around 9-11 rounds. Top as prescribed score I found was 14 by both OPT and Khalipa… Spealer got 13.
Personally, I would scale it down such that I knew I would be able to break 10 rounds and then go like heck for 15.
I just cruised through the MainSite comments from last time it was done and a cursory analysis looks like the an average result was around 7-8 rounds with stronger athletes coming in at around 9-11 rounds. Top as prescribed score I found was 14 by both OPT and Khalipa… Spealer got 13.
Personally, I would scale it down such that I knew I would be able to break 10 rounds and then go like heck for 15.
Lookin forward to hittin this workout. Got 7 rounds last time and aiming for 9 this time. BTW is it just me or is the porch scale the same as the big dawgs today?
Just a couple of stupid questions. Would I be correct to assume that these exercises will be with a barbell? If so, what is the common weight of the barbell in a gym? I think it is 45lbs but I could be wrong.
Just a couple of stupid questions. Would I be correct to assume that these exercises will be with a barbell? If so, what is the common weight of the barbell in a gym? I think it is 45lbs but I could be wrong.
I worked very hard on keeping the bar back towards my throat and my arms parallel to the floor. I discovered this morning that the bar was actually resting behind my anterior deltoids and on bones in the shoulder. Is this normal? I can’t see doing a dynamic catch into that rack position if the bar will land on bone.
I worked very hard on keeping the bar back towards my throat and my arms parallel to the floor. I discovered this morning that the bar was actually resting behind my anterior deltoids and on bones in the shoulder. Is this normal? I can’t see doing a dynamic catch into that rack position if the bar will land on bone.
Thanks for your help.
Well, yeah, you don’t want it on the bones . . . but it’s only got to move a bit forward . . . play around and see if you can’t get the rack on the anterior delts.
When I do it, the amount of muscle available for cushioning seems to be directly related to how high “up” I can keep my elbows.