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Athlete Date Sort Location Workout Name Description Results
Dennis Sukholutsky 01/29/2018 Vintage CrossFit None For Time
10 Squat Snatch 135/95lbs
25 Handstand Push Ups
10 Squat Snatch
25 Handstand Push Ups
10 Squat Snatch

Use Open Standard

Time cap 10:00
Add :01 per rep not completed		 7m 47s
Performed as RX
Dennis Sukholutsky 01/29/2018 Vintage CrossFit None EMOM for 15 Minutes
20 KB Swings 53/35lbs
20 Goblet Squats 53/35lbs
20 Push Ups


Alternate movements each minute

Beginner: 15 reps of each; 35/18; Box Push Ups
Intermediate: 15 reps of each @ Rx weight, 12 Push Ups (female)
Advanced: Rx		 300 reps
Performed as RX
Dennis Sukholutsky 01/29/2018 Vintage CrossFit None Deadlift 3 reps
Deadlift 6 reps
Deadlift 9 reps
Weight should decrease each set as reps increase		 425 lbs
385 lbs
365 lbs
Performed as RX
Dennis Sukholutsky 01/23/2018 Vintage CrossFit CrossFit Open 17.1 For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes		 12m 57s
Performed as RX
Dennis Sukholutsky 01/23/2018 Vintage CrossFit None Back Squats
Choose a weight you believe you can hit for 8-15 reps (~70% 1RM)

Warm up sets
8 reps @ 50% of working weight - Slow controlled pause squats
6 reps @ 75% - Focus on speed

Working Set
Max effort reps at chosen weight.
16 reps
Performed as RX
Dennis Sukholutsky 01/22/2018 Vintage CrossFit None AMRAP 10 Minutes
5 Deadlift 225/155lbs
10 Box Jumps 24/20"
15 Wallballs 20/14lbs

Beginner: 165/105; 20/16"; 14/10# to 10/9'
Intermediate: 195/125; Rx; Rx
Advanced: Rx
Competitor: 275/185		 8 rounds 5 reps
Performed as RX
Dennis Sukholutsky 01/22/2018 Vintage CrossFit None Every 2:00 until failure
15 Lateral Bar Burpees
10 Power Snatch 135/95lbs
(20 Minute Cap)

Snatches should be touch and go or light singles. Compare to Power Snatch intervals during Cycle three to pick appropriate weight. Scale to be able to reach the 10 minute mark.

Beginner: 10 Bar Burpees; 7 Power Snatches 95/55
Intermediate: 12 Bar Burpees; 8 Power Snatches 115/75
Advanced: Rx		 2 rounds 22 reps
Performed as RX
Dennis Sukholutsky 01/22/2018 Vintage CrossFit None Bike 2/1.6k x 3
Rest 3:00		 8m 30s
Performed as RX
Dennis Sukholutsky 01/20/2018 Vintage CrossFit None Back Squat 5RM 365 lbs
Performed as RX
Dennis Sukholutsky 01/20/2018 Vintage CrossFit None 10 RFT
20 Calorie Bike
2 Peg Board Climbs		 21m 32s
Performed as RX
Dennis Sukholutsky 01/18/2018 Vintage CrossFit None 1 Set Max Reps Deadlift at 65% 23 reps
Performed as RX
Dennis Sukholutsky 01/18/2018 Vintage CrossFit None AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Sumo DLHP 95/65lbs

Beginner: 45 Single Unders; 10 Hanging Leg Raises to Hip Level; 65/45
Intermediate: 15 Double Unders; Rx
Advanced: Rx		 8 rounds 35 reps
Performed as RX
Dennis Sukholutsky 01/17/2018 Vintage CrossFit None Find 1RM Snatch Complex

Squat Snatch
Overhead Squat
Hang Squat Clean
Overhead Squat		 205 lbs
Performed as RX
Dennis Sukholutsky 01/17/2018 Vintage CrossFit None For Time
40 Pull Ups
40 Thrusters 75/55lbs
40/25 Calorie Bike

Time Cap 12:00

Beginner: Banded Pull Ups; 45/35
Intermediate: 25 Unassisted Pull Ups; Rx
Advanced: Rx
Competitor: Chest to bar Pullups		 5m 38s
Performed as RX
Dennis Sukholutsky 01/13/2018 Vintage CrossFit None 3 Rounds
5 Muscle Ups
50' HS Walk
5 Squat Clean and Jerk 185/125lbs
 8m 24s
Performed as RX
Dennis Sukholutsky 01/13/2018 Vintage CrossFit None Back Squat 1RM 400 lbs
Performed as RX
Dennis Sukholutsky 01/12/2018 Vintage CrossFit None Push Jerk
5x3 @ 85%		 235-235-240-240-235 lbs
Performed as RX
Dennis Sukholutsky 01/12/2018 Vintage CrossFit None 15-12-9
Power Snatch 115/75lbs
30-24-18
Sit Ups

Practice touch and go power snatches. Each round should start with a big set of unbroken reps followed by quick doubles/singles. The goal is to get as close to unbroken as possible.

Beginner: 75/45
Intermediate: 95/60
Advanced: Rx
Competitor: 135/95; GHD Sit Ups		 5m 08s
Performed as RX
Dennis Sukholutsky 01/11/2018 Vintage CrossFit None Deadlift
12-12-12
*Heavier than week 2*
Compare to 12/21/2017		 345-350-355 lbs
Performed as RX
Dennis Sukholutsky 01/11/2018 Vintage CrossFit None AMRAP 2 Minutes x 4
Rest 2:00

Dumbbell Thrusters 50/35lbs
Max Double Unders in remaining time

Round 1 - 18 Thrusters
Round 2 - 15 Thrusters
Round 3 - 12 Thrusters
Round 4 - 9 Thrusters

Beginner: 30/15; 100 Singles unders followed by double under attempts
Intermediate: 40/25
Advanced: Rx 		407 reps
Performed as RX
Dennis Sukholutsky 01/09/2018 Vintage CrossFit None Back Squat 5x5 at 90%
of last weeks 5RM		 330 lbs
Performed as RX
Dennis Sukholutsky 01/09/2018 Vintage CrossFit None AMRAP 7 Minutes
7 Hang Power Cleans 135/95lbs
7 Handstand Push Ups


Both the HPC and HSPU should be 2 sets or less the whole time.


Beginner: 95/65; 7 Dumbbell Push Press or 2 Wall Walks
Intermediate: 115/75; Abmat HSPU
Advanced: Rx		 8 rounds 9 reps
Performed as RX
Dennis Sukholutsky 01/09/2018 Vintage CrossFit None Row 5k 17m 55s
Performed as RX
Dennis Sukholutsky 01/08/2018 Vintage CrossFit None 5 Rounds
15 Box Jump Overs 24/20"
15 Sumo Deadlift High Pulls 75/55lbs

This is a simple couplet so work on fast transitions between the two movements. Stay close to your box, no walking away from the box. The SDLHP should be unbroken the whole time.

Beginner: 10 Box Jump Overs at 20/16"; 45/35 (use 15# bar)
Intermediate/Advanced: Rx
Competitor: 95/65#		 4m 59s
Performed as RX
Dennis Sukholutsky 01/08/2018 Vintage CrossFit None AMRAP 2 Minutes x 4
Rest 2:00

15/8 Calorie Bike
Max Distance Odd Object Carry 100-200lbs
 260 m
Performed as RX
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