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Athlete Date Sort Location Workout Name Description Results
Dennis Sukholutsky 09/18/2018 Vintage CrossFit None Deadlift 1-1-1-1-1 445-455-465-470-445 lbs
Performed as RX
Dennis Sukholutsky 09/18/2018 Vintage CrossFit None 3 Rounds
25 Toes to Bar
15 Dumbbell Push Press 50/35#
5 Squat Cleans 205/135lbs

Beginner: 15 T2B or Hanging Knee Raise; 30/15#; 135/85;
Intermediate: 20 T2B; 40/25#; 165/115
Advanced: Rx		 8m 32s
Performed as RX
Dennis Sukholutsky 09/18/2018 Vintage CrossFit None 15-12-9-6-3
Kipping HSPU
Complete 50 Double Unders between each set
 5m 22s
Performed as RX
Dennis Sukholutsky 09/17/2018 Vintage CrossFit None Back Squat
5x5 @ 75%		 282 lbs
Performed as RX
Dennis Sukholutsky 09/17/2018 Vintage CrossFit None 3 Rounds
25 Wallballs 20/14lbs
1 Legless Rope Climbs
50 Double Unders

Time cap: 12:00. Scale wall ball and double under volume to preserve intensity.

Beginner: 20 Wall Balls 14/10#; 12 Ring Rows; 60 Single Unders
Intermediate: 20 Wall Balls; 2-4 pulls legless then use legs rest of the way up and down the rope; 35 double unders
Advanced: Rx		 6m 33s
Performed as RX
Dennis Sukholutsky 09/12/2018 Vintage CrossFit None Pause Power Position Clean Warm Up
4x3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS		 225-225-225-230-230-230 lbs
Performed as RX
Dennis Sukholutsky 09/12/2018 Vintage CrossFit None 3 Rounds

4-3-2
Ring Muscle Up
Squat clean 185/125

Rest 2:00		 10m 01s
Performed as RX
Dennis Sukholutsky 09/11/2018 Vintage CrossFit None Deadlift 2-2-2-2 435-445-455-460 lbs
Performed as RX
Dennis Sukholutsky 09/11/2018 Vintage CrossFit None 25-20-15-10-5
Front Squat 115/75
Pull Ups

The front squats should be performed in 2 sets or less each round. If you can't perform 15 unbroken pull ups, scale the pull up volume:
20-16-12-8-4 or 15-12-9-6-3

Beginner: 75/45; Banded Pull Ups or Ring Rows
Intermediate: 95/60#
Advanced: Rx
 6m 40s
Performed as RX
Dennis Sukholutsky 09/11/2018 Vintage CrossFit None Row 1000m x 6
Rest 2:00		 32m 44s
Performed as RX
Dennis Sukholutsky 09/10/2018 Vintage CrossFit None Back Squat
5x5 @ 72.5%		 275 lbs
Performed as RX
Dennis Sukholutsky 09/10/2018 Vintage CrossFit None AMRAP 6 Minutes

40 Bar Facing Burpees
30 Overhead Squats 95/65lbs
Max DB Box Step Overs in remaining time
(24/20" 50/35s)

Beginner: 30 BFB; 20 OHS @ 45/35#; 30/15#
Intermediate: 30 BFB; 20 OHS @ 75/55#; 40/25#
Advanced: Rx
 79 reps
Performed as RX
Dennis Sukholutsky 09/07/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 80% 300 lbs
Performed as RX
Dennis Sukholutsky 09/07/2018 Vintage CrossFit None AMRAP 12 Minutes

15 KB Swings 53/35lbs
10 Burpees to 6" Target
5 Strict Handstand Push Ups

Beginner: 35/18; 1 Wall Walk or :15 Handstand Hold or 5 Seated Strict Dumbbell Press
Intermediate: 44/26; Reduced ROM or reps Strict HSPU
Advanced: Rx		 4 rounds 27 reps
Performed as RX
Dennis Sukholutsky 09/07/2018 Vintage CrossFit None Row 4k

Each 1k split should be slightly faster than the last, Build your pace throughout the entire 4k. Review your 10k pace from Test Week or past 5k efforts. Plan out your pace for each 1k split.		 14m 45s
Performed as RX
Dennis Sukholutsky 09/07/2018 Vintage CrossFit None 10x4 Unbroken Ring Muscle Ups 9m 18s
Performed as RX
Dennis Sukholutsky 09/06/2018 Vintage CrossFit None Strict Shoulder Press
2x10

then

1 Rep every :90 for 12 Minutes
As heavy as possible
 65-75 lbs
145-150-155-160-160-160-162-162 lbs
Performed as RX
Dennis Sukholutsky 09/06/2018 Vintage CrossFit None 5 Rounds
21 Sumo Deadlift High Pull 75/55lbs
1 Pegboard Climbs or 1 Legless Rope Climb or 1 Rope Climb or 5 Strict Pull Ups

Pick an option that challenges you but allows you to continue moving with fast transitions and minimal rest.

Beginner: 15 SDLHP; Banded Strict Pull Ups
Intermediate/Advanced: Rx
Competitor: 2 Pegboard Climbs		 9m 56s
Performed as RX
Dennis Sukholutsky 09/05/2018 Vintage CrossFit None 4 Rounds
Run 400m
10 Ring Dips
15 Front Squats 95/65lbs

Ring Dips should be 2 sets or less, scale volume. Front Squats should be a single set, scale weight!

Beginner: 10 Plate Push Ups; 75/45#
Intermediate: 5-7 Ring Dips
Advanced: Rx		 11m 29s
Performed as RX
Dennis Sukholutsky 09/05/2018 Vintage CrossFit None Deadlift 3-3-3 425-435-445 lbs
Performed as RX
Dennis Sukholutsky 09/04/2018 Vintage CrossFit None Back Squat 5-5-5-5-5 @ 70% 265 lbs
Performed as RX
Dennis Sukholutsky 09/04/2018 Vintage CrossFit None AMRAP 7 Minutes

Bike 500m
9 Power Snatch 95/65lbs
9 Kipping Handstand Push Ups

Beginner: 65/35#; Dumbbell Push Press or 3 Wall Walks
Intermediate: 4-6 Kipping HSPU
Advanced: Rx		 3 rounds 502 reps
Performed as RX
Dennis Sukholutsky 09/04/2018 Vintage CrossFit None Run 800m x 4

Rest 2:00

The goal is consistent splits within :05 of each other across all four sets. Push the pace but don't pick an unsustainable pace.
18m 05s
Performed as RX
Dennis Sukholutsky 09/03/2018 Vintage CrossFit Crain 2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint		 38m 54s
Performed as RX
Dennis Sukholutsky 09/01/2018 Vintage CrossFit Saved by the Barbell 3 rounds for max reps of:

1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans

Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans		 393 reps
Performed as RX
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