Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Dennis Sukholutsky 03/13/2019 Vintage CrossFit None Power Snatch
EMOM for 8 Minutes
2 Reps @ 75%+		 185-185-185-185-190-190-190-190 lbs
Performed as RX
Dennis Sukholutsky 03/13/2019 Vintage CrossFit None 4 Rounds
15 Power Snatch 75/55lbs
15/10 Calorie Bike

This should be a sprint with fast transitions!

Beginner: 12 Snatches @ 55/35; 12/8 Cal
Intermediate/Advanced: Rx
 5m 54s
Performed as RX
Dennis Sukholutsky 03/05/2019 Vintage CrossFit None AMRAP 2 Minutes x 4
15/10 Calorie Ski
Max Reps Muscle Ups (Ring or Bar)
Push Ups
Rest 2:00

Sprint on the bike and go directly into a set of muscle ups.		 27 reps
Performed as RX
Dennis Sukholutsky 03/05/2019 Vintage CrossFit None Front Squat
4x3 at 85%
Rest as needed		 255-265-270-270 lbs
Performed as RX
Dennis Sukholutsky 03/05/2019 Vintage CrossFit None AMRAP 15 Minutes
20/12 Calories on Air Bike
15 Handstand Push Ups
10 Deadlift 225/155lbs

Beginner: 135/85; 15/10 Push Ups
Intermediate: 185/125; 7 Handstand Push Ups or Reduced ROM
Advanced: Rx		 5 rounds 7 reps
Performed as RX
Dennis Sukholutsky 03/04/2019 Vintage CrossFit None Squat Snatch
6x2 @ 80-85%
Drop and Reset
Rest as needed

Don't add weight unless the reps are perfect. 		205 lbs
Performed as RX
Dennis Sukholutsky 03/04/2019 Vintage CrossFit None AMRAP 12 Minutes
12 Hang Power Snatch 95/65lbs
12 Box Jump Overs 24/20"
12 Pull Ups

Beginner: 65/35#; Box Step Overs; Ring Rows
Intermediate: 80/50#; 6 Pull Ups
Advanced: Rx
Competitor: Chest to Bar Pull Ups		 5 rounds 32 reps
Performed as RX
Dennis Sukholutsky 03/04/2019 Vintage CrossFit None 125/100m Row x 12
Rest :60		 16m 42s
Performed as RX
Dennis Sukholutsky 02/27/2019 Vintage CrossFit None Power Snatch
EMOM for 10 Minutes
1 Rep @ 80%		 185-190-195 lbs
Performed as RX
Dennis Sukholutsky 02/27/2019 Vintage CrossFit None For Time (15:00 Cap)
24 Thrusters 95/65lbs
36/24 Calorie Row
54 Pull Ups
36/24 Calorie Row
24 Thrusters

Beginner: 65/45#; 36 Ring Rows
Intermediate: 80/55#; 24 Pull Ups
Advanced: Rx		 8m 21s
Performed as RX
Dennis Sukholutsky 02/27/2019 Vintage CrossFit None Ski 10k 39m 03s
Performed as RX
Dennis Sukholutsky 02/25/2019 Vintage CrossFit None Squat Clean and Jerk
5x3 @ 80%
Drop and Reset
Rest as needed

Heavy triples are the prescription. Stick to 80% and do not increase above it. Jerk only the last rep of each set.		 225-230-235-240-245 lbs
Performed as RX
Dennis Sukholutsky 02/25/2019 Vintage CrossFit None For Time
5 Rounds
12 Deadlifts 225/155lbs
4 Muscle Ups
Rest 1:00

The rest built into this 5 round workout is designed to have your athletes treat each round like a controlled sprint. Deadlifts and muscle ups should be 1 set each round, so scale volume back accordingly.

Beginner: 155/95; 4 Strict Chin Ups
Intermediate: 185/125; 4-8 Unbroken Ring Dips or Strict Leg Assisted Ring Transitions
Advanced: Rx		 7m 49s
Performed as RX
Dennis Sukholutsky 02/19/2019 Vintage CrossFit None Front Squat
4x4 at 80%
Rest as needed		 245-250-255-260 lbs
Performed as RX
Dennis Sukholutsky 02/19/2019 Vintage CrossFit None For Time
30-20-10
Wallballs 20/14lbs
Box Jump Overs 24/20lbs

Beginner: 14/10#; 20/16"
Intermediate/Advanced: Rx
 3m 43s
Performed as RX
Dennis Sukholutsky 02/19/2019 Vintage CrossFit None For Time
4 Rounds
Ski 500m
30 DB Snatch 50/35lbs
Rest 2:00		 19m 06s
Performed as RX
Dennis Sukholutsky 02/18/2019 Vintage CrossFit None Squat Snatch
5x3 @ 80%
Drop and Reset
Rest as needed		 195 lbs
Performed as RX
Dennis Sukholutsky 02/18/2019 Vintage CrossFit None AMRAP 15 Minutes
12/8 Calories on Bike
9 Chest to Bar Pull Ups
6 Double Dumbbell Clean and Jerks, 50/35s

Beginner: 5 Banded Strict Pull Ups; 30/15#
Intermediate: 5 C2B Pullups; 40/25#
Advanced: Rx		 8 rounds 14 reps
Performed as RX
Dennis Sukholutsky 02/18/2019 Vintage CrossFit None For Time
500m Row x 5
Rest 2:00

Rest is slightly longer than the work, the goal should be to push faster than your "metcon" pace but not to sell out and
completely fall apart. Consistency should be the goal.		 15m 59s
Performed as RX
Dennis Sukholutsky 02/06/2019 Vintage CrossFit None For Time
3 Rope Climbs
30/21 Calorie Bike
15 D-Ball Cleans, 100/70
30/21 Calorie Bike
3 Rope Climbs

Beginner: 15 Banded Strict Pull Ups or 10 "Single Pull" Rope Climb practice; 50/30
Intermediate: 12' Climbs; 70/50#
Advanced: Rx
Competitor: 150/100		 6m 59s
Performed as RX
Dennis Sukholutsky 02/06/2019 Vintage CrossFit None For Time
4 Rounds
15/10 Calorie Row
15 Chest to Bar Pull Ups
Rest 2:00

The focus for this piece is "can you still do chest to bar pull ups even after crushing the row sprint?". We are not looking for paced rowing to allow for easier chest to bar pull ups, sprint and then hang on!
 9m 54s
Performed as RX
Dennis Sukholutsky 02/06/2019 Vintage CrossFit None Snatch
For Time
18 Snatch @ 75%
Rest 3:00
12 Snatch @ 80%
Rest 3:00
6 Snatch @ 85%

Percentages based on 1RM Power Snatch. Snatch reps can be Power, Squat, or a mix of both. This is a significant dosage of heavy snatches. This should be approached as steady singles. Each section should not exceed 4 minutes.		 9m 36s
Performed as RX
Dennis Sukholutsky 02/05/2019 Vintage CrossFit None Back Squat

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

"Die Set"
Choose a weight you believe you can hit for 8-12 reps. Max effort reps at chosen weight. Adjust weight based on how last week went.		 9 reps
Performed as RX
Dennis Sukholutsky 02/05/2019 Vintage CrossFit None For Time
40-30-20-10
Bar Facing Burpees
120-90-60-30
Double Unders		 12m 22s
Performed as RX
Dennis Sukholutsky 02/04/2019 Vintage CrossFit None AMRAP 4 Minutes x 3
6 Front Squats 185/125lbs
9 Ring Dips

Rest :90

Front Squats should be heavy enough to challenge you but they should stay unbroken. The dips should be performed in 2 sets or scale the volume.

Beginner: 115/75; 5 Perfect Push Ups + :05 Ring Support
Intermediate: 155/105; 5 Ring Dips
Advanced: Rx		 184 reps
Performed as RX
Previous 123456789...126Next