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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 10/31/2017 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 82.5%		 275-275-275-275-275 lbs
Performed as RX
Sebastian Arango 10/31/2017 Vintage CrossFit None AMRAP 15 Minutes
Run 200m
15 Pull Ups
(Must be done in sets of 5 or more)
Rest :30

For the AMRAP work on pushing the run and taking very short breaks between pull ups, get comfortable jumping down and jumping right back up.

Beginner: Use bands to allow for 5+ reps with a focus on full ROM!
Intermediate/Advanced: Rx
 7 rounds 150 reps
Performed as RX
Sebastian Arango 10/30/2017 Vintage CrossFit None Squat Snatch
6x3 @ 72.5-77.5%

More snatches, higher percentage. STICK TO IT. 		95-95-115-115-120-120 lbs
Performed as RX
Sebastian Arango 10/30/2017 Vintage CrossFit None AMRAP 12 Minutes
5 Deadlifts 225/155lbs
10 Bar Facing Burpees
40 Double Unders

AMRAP should be 12 minutes of consistent effort. Goal should be to pick a pace and stick to it until the end.

Beginner: 135/95; 60 Single Unders or 30 Singles Left + 30 Singles Right
Intermediate: 185/125; 20 Double Unders
Advanced: Rx
 6 rounds 5 reps
Performed as RX
Sebastian Arango 10/26/2017 Vintage CrossFit None Squat Snatch
Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 80-90%		 135-135-145-145-145-150-150 lbs
Performed as RX
Sebastian Arango 10/25/2017 Vintage CrossFit None Push Press 4x4 @ 82.5% 135 lbs
Performed as RX
Sebastian Arango 10/25/2017 Vintage CrossFit None Run 400m x 6
Rest :60

The goal is to perform each 400m at a high percentage of your fastest time (90-95% intensity) and then maintain that pace! 		8m 38s
Performed as RX
Sebastian Arango 10/24/2017 Vintage CrossFit None Back Squat
Speed Work
8x3 @ 60%		 195 lbs
Performed as RX
Sebastian Arango 10/23/2017 Vintage CrossFit None Squat Clean and Jerk
6x3 @ 70-75%

Clean and jerk percentage work STICK TO THE PERCENTAGE. Drop and reset each rep. 		165-165-165-170-170-170 lbs
Performed as RX
Sebastian Arango 10/23/2017 Vintage CrossFit None For Time
9 Calorie Row
9 Thrusters 75/55lbs
15/12 Calorie Row
15 Thrusters
21/15 Calorie Row
21 Thrusters
27/21 Calories Row
27 Thrusters

Beginner: 45/35
Intermediate: 60/45
Advanced: Rx
Competitor: 95/65		 10m 49s
Performed as RX
Sebastian Arango 10/21/2017 2017 Energy Games Track Triplet Run 1 Lap
15 Parallette Facing Burpees
10 D-Ball Cleans, 100#
Run 1 Lap
15 Parallette Facing Burpees
10 D-Ball Cleans, 100#
Run 1 Lap
 12m 43s
Performed as RX
Sebastian Arango 10/21/2017 2017 Energy Games 1K Row Row 1000m 3m 26s
Performed as RX
Sebastian Arango 10/21/2017 2017 Energy Games Double Up AMRAP 8
Buy In: Row 1000m
In Remaining time AMRAP
3 Thrusters 115/75
3 Bar Muscle Ups
6 Thrusters 115/75
6 Bar Muscle Ups
9 Thrusters 115/75
9 Bar Muscle Ups
12/12, 15/15, etc		 3 reps
Performed as RX
Sebastian Arango 10/21/2017 2017 Energy Games Sandbag Sprint AMRAP 3: 6x180 Sandbag Sprint followed by max distance sandbag lunge
 150 ft
Performed as RX
Sebastian Arango 10/21/2017 2017 Energy Games Bike Pyramid For time (Cap 10):
Individual Rx
Bike 24/18 Cal
16 Toes to Bar
8 Overhead Squats, 135/85
100 Double Unders
8 Overhead Squats, 135/85
16 Toes to Bar
Bike 24/18 Cal
 12m 52s
Performed as RX
Sebastian Arango 10/19/2017 Vintage CrossFit None Squat Clean

Warm Up
4x2 @ 60-70%
w/ pause at knee
*Drop and reset each rep

then

7x1 @ 80-90%		 245 lbs
Performed as RX
Sebastian Arango 10/19/2017 Vintage CrossFit None AMRAP 15 Minutes
Bike 1/.8k or Row 400/300m
20 DB Snatch 50/35lbs
10 Toes to Bar

Everyone should complete 3 full rounds so scale appropriately.
Beginner: 35/20; 10 Gymnastics Crunches
Intermediate: 40/25; Reduced ROM to maintain kipping rhythm and to stick to 2 sets of 5.
Advanced: Rx		 3 rounds 759 reps
Performed as RX
Sebastian Arango 10/18/2017 Vintage CrossFit None Push Press
4x4 @ 80%

Push Press percentage work, stay right at 80% for all 16 reps.		 125-125-125-135 lbs
Performed as RX
Sebastian Arango 10/18/2017 Vintage CrossFit None AMRAP 4 Minutes x 3
Rest 2:00

7 Overhead Squats 95/65lbs
21 Double Unders

Overhead squats should be unbroken every round.

Beginner: 55/35; 30 Single Unders or 15 singles on one leg followed by 15 singles on the other leg
Intermediate: 75/50;
Advanced: Rx		 304 reps
Performed as RX
Sebastian Arango 10/02/2017 Vintage CrossFit None Back Squat 1RM 327 lbs
Performed as RX
Sebastian Arango 09/25/2017 Vintage CrossFit None Back Squat
5x5 @ 60%		 195 lbs
Performed as RX
Sebastian Arango 09/22/2017 Vintage CrossFit None Back Squat
3x3 @ 90%		 292 lbs
Performed as RX
Sebastian Arango 09/21/2017 Vintage CrossFit None 3 Rounds
15 HSPU
21 DB Snatch 50/35lbs
Row 500m

Beginner: 3 Wall Walks or 15 Dumbbell Push Press; 35/20 DB
Intermediate: 8-12 HSPU with reduced ROM
Advanced: Rx

The HSPU Should remain 3 sets or less each round.		 15m 22s
Performed as RX
Sebastian Arango 09/19/2017 Vintage CrossFit None For Time
40 Wallballs 20/14lbs
8 Bar Muscle Ups
30 Wallballs
6 Bar Muscle Ups
20 Wallballs
4 Bar Muscle Ups
10 Wallballs
2 Bar Muscle Ups

Beginner: 24/18/12/6 Wall Balls with focus on hitting height standards; 8/6/4/2 Strict Chin Ups with smallest band possible
Intermediate: 32/24/16/8 Wall Balls with focus on hitting height standards; 8/6/4/2 strict chest to bar pull ups or 4/3/2/1 bar muscle ups
Advanced: Rx, no more than 1 break per set of wall balls, no singles on muscle ups		 6m 43s
Performed as RX
Sebastian Arango 09/19/2017 Vintage CrossFit None Deadlift
4x2

As heavy as possible with full control back to the ground. Compare to 8/29/2017		 375-385-395-405 lbs
Performed as RX
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