A.
Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Dumbbell Shoulder Press x 4-6 reps
(establish today’s 5-RM)
Rest 2 minutes

B.
For time:
Row 1000 Meters
150 Double-Unders
30 Strict Handstand Push-Ups

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Bryan
Bryan
January 25, 2017 3:16 pm

B. Christy (800m run vs. row, 10# plate for HSPUs) – 12:35.

Janelle Hudgin Winston
Janelle Hudgin Winston
December 8, 2016 11:50 am

Did this on Tuesday. Having some wrist and shoulder/arm pain. From overuse and lat weakness.
A. 155, 175, 195, 205 – 5 reps
15, 20, 25, 25 – the 25 x 5 reps went lighter because of said shoulder fatigue.

B. 10:46
Hspu off 24″ box in pike.

Nathan
Nathan
December 7, 2016 6:42 am

2 days behind…
A. 315(6), 365(4), 365(5), 365 (5), 315 (6) – felt like I needed another set of dls
65 (f) 55, 55, 60, 65(6!) Looks like I just started too heavy out of the gate

B. 13:14…had to do the row at the end because someone else was using the only row machine in the gym…

40 Something
40 Something
December 6, 2016 6:24 am

A day behind…
A. DL 405×4, 405×5, 425×4, 365×6
DB OH Press 60s x 6, 70s x 5,5,6

B. 7:51:45-8:14:14 = 22:29 (3:54/5:04/a lot)

Had stomach virus this weekend; didn’t feel super strong today.

Ryan Rankin
Ryan Rankin
December 5, 2016 8:32 pm

A. 275,295,315,365* 6 all against a small band
50,60,60,65*5
B. 11 strict Hspu the rest kipping
I would of been there all day

GrrrButler
GrrrButler
December 5, 2016 7:47 pm

Back from sick last week still not 100%.

A. DL Up to 370×5 felt heavy today.
Press to 80×4. Did 75×5.

B. 9:45 but sub’d 60 jump lunges and 30 seated presses with 45s from the fitness word. Hspus and du’s are not up to par yet.

Finished with drop sets for bi and tri’s… In the past when my elbows hurt I’ve done a little isolation work and it seems to help….not sure why.

Mariah Manecke
Mariah Manecke
December 5, 2016 6:55 pm

A. 173/193/213/243 did some RMs 273×1/293×1
DB shoulder press 30/45/45/45

B. 12:50
Ran 1000 m instead. Shoulders r burnt out

Holly Whitmore Duthie
Holly Whitmore Duthie
December 5, 2016 6:19 pm

A) 185/205/215/225 all sets of 6.
B) Dubs were a huge fail tonight. I got emotional, stopped, then came back to finish. I despise this movement, which I KNOW is so basic, and I feel I’ve tried everything to make them better, without much success. Unsure of my time with this one, given my small meltdown.

Nathan
Nathan
December 7, 2016 6:52 am

DUs have been a struggle for me as well. I have some good days and some not so good days, and fatigue definitely makes this move more challenging. Give yourself grace here. Though it may seem like you’re not improving, progress is being made and that’s the objective. It’s possible to progress even when we have bad days, in fact, so long as we don’t lose heart, bad days are often when we make our most progress.

Holly Whitmore Duthie
Holly Whitmore Duthie
December 7, 2016 10:49 am
Reply to  Nathan

Nathan — I appreciate this so much. It feels like it’s such a basic move and for whatever reason, it’s a struggle for me sometimes. Thanks for the wisdom!

jorge gonzalez
jorge gonzalez
December 5, 2016 6:10 pm

A) 60kgs x 6 & 12 kgs x 6, 90 kgs x 6 & 16 kgs x 6, 100 kgs x 6 & 20 kg x 4, 110 kgs x 5 & 20 kgs x 3 > 16 kgs x 4 > 12 kgs x 6.

B) did 300 single unders and 30 L seated barbell press with 30 kgs. 13:00

Amber Nollen
Amber Nollen
December 5, 2016 6:05 pm

A: worked up to a 5rm at 255# deads and 35# dumbell strict press

B:12:01 new rope and shoes required a little adjustment on dubs. Cartwheel mount hspu with thighs on wall, not full rom. Had a graceful fall off the wall on the last rep 🙂

Jaimie Bougie
Jaimie Bougie
December 5, 2016 5:11 pm

Hey guys! Sorry I’ve been MIA – I had a head cold for the last two weeks and barely worked out. It was hell. 🙂 So, today I’m starting to ease back into working out…

Slightly modified today – hope that’s ok, Michele. 🙂

Before this, worked up to a heavy single Snatch with good mechanics – 138#.

A.
Sumo Deadlifts – 188# x 5
DB Shoulder Press – 30# x 5

B. 4 Rounds
Row 250m
7 Strict Handstand Push-Ups to 1 inch riser
Time: 9:30

Chad G.
Chad G.
December 5, 2016 4:17 pm

A. Deadlift: 6×315#, 6×335, 5×365, 5×385
DB Shoulder Press: 5×65# three sets super strict and 1 set 5×75# with a push press
B. As Rx: 8:56 thanks to Longhorn and Chris M for giving me a goal or I would have taken longer for sure. Off rower at 3:40′ ish and sort of screwed up my D/Us. Started thinking unbroken then split 75/50/25 (due to miss). SHSPU 13/5/5/4/3. Wrist is getting better everyday.
…finished with 30 minutes of shoulder mobility

thelonghorn
thelonghorn
December 5, 2016 7:23 pm
Reply to  Chad G.

Nice work, it felt like those HSPUs took forever! I was thinking unbroken on the DUs when I started too… then my shoulders reminded me about part A.

Trion Horgan
Trion Horgan
December 5, 2016 4:15 pm

A1. 135/185/205/225×6.
A2. 35/45×6, 50×5, 55×4
B. Rx’d with run instead of row 9:18. Strict hspu’s got me at the end.

Jaimie Bougie
Jaimie Bougie
December 5, 2016 5:11 pm
Reply to  Trion Horgan

Yeah I was worried my shoulders would be taxed from the press, then going into Part B. I’m not very strong in my upper body 🙂

Trion Horgan
Trion Horgan
December 6, 2016 4:16 am
Reply to  Jaimie Bougie

Yea – broke DU’s into 50’s in an attempt to “save my shoulders” then went 12/6/4/4/4 on hspu. Ha

Britt J
Britt J
December 5, 2016 3:55 pm

Feel like crap today just slow and lack of energy
A.DL 215-6/225-5/225-6/235-6
Round two felt heavy and ugly so I did the same weight then it felt fast.
B. Subbed L-sit shldr press 30# each hand for hspu
12:54 (got off the tower at 4:01, Lsits were one and two reps at a time so they killed my time. Also at a globo gym so had to put everything away as I finished

Cody Schlitter
Cody Schlitter
December 5, 2016 2:43 pm

A:
105kg*5
25kg*5
B:
9:19RX

Slawek
Slawek
December 5, 2016 12:06 pm

I just started CrossFit and this program last monday, so I must scale or change some exercices. I didn’t understand “A” part, so I did it reverse…

A.
Deadlift: 130kg x5, 130kg x4, 125kg x4 and 120kg x4
Dumbell Shoulder Press: 15kg (15kg in left hand and 15kg in right hand) x5, x6, x6, x6

B.
Row 1000m
200 Single-Unders
30 Seated Dumbell Press (10kg in left hand and 10kg in right hand)

Time: 9min 52s

Chris M.
Chris M.
December 5, 2016 1:42 pm
Reply to  Slawek

Welcome aboard.

Jaimie Bougie
Jaimie Bougie
December 5, 2016 5:12 pm
Reply to  Slawek

Welcome! Let us know if you have any questions along the way…

Slawek
Slawek
December 6, 2016 11:34 am
Reply to  Slawek

Thanks Guys! 🙂

Emma Wade
Emma Wade
December 5, 2016 11:35 am

A)
Deadlifts worked upto 85kgs
DB worked up to 14kgs (not bad for shoulder surgery 3 months ago ?

B) RX 15.02

Mani Sadegh
Mani Sadegh
December 5, 2016 11:19 am

A1: up to 5x140kg
A2: up to 5x26kg DBS

B: 15min
Stopped the DUs at 100 add they were taking far too long and subbed L-seated press with 16kg DBs for SHSPU

40 Something
40 Something
December 5, 2016 10:55 am

For the deadlifts segment, is the goal to build up over four sets to your heaviest weight at the suggested rep range, or to see how much we can sustain for four sets of 4 to 6?

Jaimie Bougie
Jaimie Bougie
December 5, 2016 5:13 pm
Reply to  40 Something

I started at 173#, did all 6 reps with ease. So for the second set, I went up to 178#, and hit 6. I believe you can go up in weight until you can only hit 4-5, @disqus_JkgpREGFlW:disqus

40 Something
40 Something
December 6, 2016 6:26 am
Reply to  Jaimie Bougie

Thanks, Jaimie.

Todd Shampine
Todd Shampine
December 5, 2016 9:51 am

A.
Deadlift 5×315-325-335-345
Subbed Barbell (No DB’s) 5×135-145-155-3×165

B.
10:40 Rx. Ouch. This is what I get for living off pizza and beer all weekend. Live and learn.

Catherine Blatner
Catherine Blatner
December 5, 2016 10:38 am
Reply to  Todd Shampine

Nice work today Todd! Hope you enjoyed your weekend though! Just think of today as some weighted SHSPU 🙂

Jaimie Bougie
Jaimie Bougie
December 5, 2016 5:13 pm

@catherineblatner:disqus I think of every day as weighted SHSPUs 😉

Amber Nollen
Amber Nollen
December 5, 2016 6:16 pm
Reply to  Jaimie Bougie

Lol! Same!

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