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Athlete Date Sort Location Workout Name Description Results
Seth Johnson 09/06/2017 Old City CrossFit 21-15-9 21 15 9
Overhead squats (135/95)
Dips

**This WOD is fast. If the OHS is too heavy and you have to break it more than twice in your round of 21, then scale the weight down a bit. 10 minutes is too long go fast.		 10m 58s
Workout Scaled
Seth Johnson 09/05/2017 Old City CrossFit Back squat Back squat 8
Back squat 6
Back squat 4-4		 205 lbs
235 lbs
265-285 lbs
Performed as RX
Seth Johnson 09/05/2017 Old City CrossFit 5 Min AMRAP, 2X 5 Min AMRAP
5 Deadlifts (155/105)
5 Hang Power Cleans
10 Pushups

-Rest 3 Min-

Repeat 1x

**This is a sprint followed by another sprint. The 3 min rest is designed to let you recover so you can hit round 2 just as hard as the first one. Reps are low enough for the movements to be unbroken. Keep that in mind if you need to scale down from the Rx weight.		 7 rounds 0 reps
Performed as RX
Seth Johnson 09/01/2017 Old City CrossFit Push Jerk Push Jerk 3-3-3-3-3 65-95-105-115-125 lbs
Performed as RX
Seth Johnson 09/01/2017 Old City CrossFit 5 RFT 5 RFT
5 DB G2OH R
5 DB OH Lunges
5 DB G2OH L
5 DB OH Lunges
10 Pistols (5/5)

Rx 50/35

**The core work from from yesterday is really going to come into play here in both the strength and the workout. I want you to pay particular attention to your weaker side for both the ground to overhead (G2OH) and lunges with the weight overhead. Theres a tendency to lean to the side to help support the weight, but I want you to fight that. One of the main functions of the core is to prevent lateral flexion aka leaning under load. So brace brace brace that core and punch that DB into the ceiling.		 12m 43s
Workout Scaled
Seth Johnson 08/31/2017 Old City CrossFit 20 min AMRAP 20 min AMRAP
50 double unders
5 Front squats 185/135
15 sec L-sit (rings/pull up/parallettes, etc)
20 Ab mat Sit ups

*The challenge here will be the the front squats. They are coming from the ground, so if the Rx weight is too heavy, scale to something that is a heavy, but challenging weight that you have to grind out each time. The sit ups and L-sits (or tuck holds), will make them more difficult, forcing you to really brace your core to stay upright throughout the movement. Strive to do all 5 reps unbroken. Have a strong power clean to set you up for some stronger front squats.		 4 rounds 16 reps
Workout Scaled
Seth Johnson 08/30/2017 Old City CrossFit Deadlift Deadlift 5
Deadlift 3
Deadlift 2-2
Deadlift 1-1		 255 lbs
285 lbs
315-345 lbs
365-375 lbs
Performed as RX
Seth Johnson 08/30/2017 Old City CrossFit For time, FT For time
12-10-8-6-4-2
KB clean 70/53
Burpees
Step ups 20 70/53

*Single KB, total reps		 12m 42s
Workout Scaled
Seth Johnson 08/29/2017 Old City CrossFit Bench press Bench press 3-3-3-3 165-175-185-205 lbs
Performed as RX
Seth Johnson 08/29/2017 Old City CrossFit 4 RFT 4 RFT
12 Toes to bar
9 KB Snatches per arm 53/35
6 Handstand push ups (HSPU)

**Looking at the snatches here and building off of yesterdays workout, were looking to go 9 one arm, then switching to 9 on the other. I hear a lot of chatter about KB snatches hurting the forearms. Well, yeah, cuz you have a steel ball resting on it. Kinda like your hands get sore or sometimes ripped from pull ups because your hands is wrapped and moving around a steel pipe. Not gonna flat out say get used to it (okay I did) but BE AGGRESSIVE at the top and when pulling it back down, and that will help lessen the pain.		 12m 19s
Workout Scaled
Seth Johnson 08/25/2017 Old City CrossFit Front squat Front squat 5-5-5-5 135-145-155-165 lbs
Performed as RX
Seth Johnson 08/25/2017 Old City CrossFit For Time, FT, walking lunges, run, KB Thrusters For time
100 Walking lunges
400m run
50 Single arm KB Thrusters (total) 70/53		 11m 26s
Workout Scaled
Seth Johnson 08/24/2017 Old City CrossFit Snatch balance Snatch balance
3-3-3-3-3		 45-75-85-95-105 lbs
Performed as RX
Seth Johnson 08/24/2017 Old City CrossFit 10 min EMOM 10 min EMOM
10 lateral hops (total)
5 Hang snatch (unbroken) 95/65

*Rx+ hops as 2=1 and/or increase weight to one you can still do all 5 reps unbroken.		 65 lbs
Performed as RX
Seth Johnson 08/23/2017 Old City CrossFit 25 min AMRAP 25 min AMRAP
1++ Clean and jerk 155/105
20/15 cal bike or row

**Ideally I want you to work on cycling the weight. ie, bringing it down to your shoulders, controlling the bar to the ground, with a touch n go clean (squat or power, your choice).		 6 rounds 0 reps
Workout Scaled
Seth Johnson 08/18/2017 Old City CrossFit 12 min AMRAP 12 1-minute rounds of
3 Deadlifts 315/205
4 Jumping lunges per leg
5 KB snatch per arm 53/35

1 min rest between rounds		 11 rounds 7 reps
Workout Scaled
Seth Johnson 08/17/2017 Old City CrossFit 10 min Partner WOD, Max wall balls + Dball hold Partner WOD
10 min Max wall balls + Dball hold
Switch every 30 seconds

*In 10 minutes, accumulate as many wall ball shots as possible. While P1 is doing WB shots, P2 is holding the Dball at their stomach. Switch every 30 seconds.

**Dball has to be held in position before wall ball shots can start/count.

Rx 30/20 WB; 100/60 Dball		 157 reps
Workout Scaled
Seth Johnson 08/17/2017 Old City CrossFit Bulgarian Split squats Bulgarian Split squats
4 x 7 each leg

**Go as heavy as possible w/ a 1 sec pause at top and bottom.		 30 lbs
Performed as RX
Seth Johnson 08/16/2017 Old City CrossFit Snatch Workout

Power snatch 3-3-3 reps
Snatch balance 2-2-2 reps
Squat snatch 1-1-1 reps

**Whats listed above are the reps for the working sets. Whats not included are all the reps you will be doing to drill in/hone in your technique for the first pull, 2nd pull (aka scoop), or maybe some high pulls, muscle snatches, or overhead squats.

**If you finish this in 15 minutes, you are missing the point of the workout. The point? To get better at these lifts. And that takes time. Were giving you that time, so please take advantage of it. If you know you cant do a full snatch, that is okay. That is what this day is for to get better at the snatch or parts of the snatch where you struggle, even if that is mobility.

**Take the time to watch the videos linked in the first paragraph. You can find more videos for the snatch and clean and jerk at Catalyst Athletics.		 65-85-105 lbs
75-85-95 lbs
75-85-95 lbs
Performed as RX
Seth Johnson 08/15/2017 Old City CrossFit 6 RFT For time:
1 round of:
100 Double-unders
50 KB Swings Amer.
25 Burpees
Then, 2 rounds of:
60 Double-unders
30 KB Goblet squats
15 T2B
Then, 3 rounds of:
40 Double-unders
20 KB jerk (10/10)
10 C2B Pull ups

*Rx 53/35
**35 min time cap**		 33m 44s
Workout Scaled
Seth Johnson 08/10/2017 Old City CrossFit 24 min GOAT 24 min GOAT work
Even min Weakness HS
Odd min Weakness DU

Think of each minute as 30/30 or 40/20 seconds of work/rest.
Work with your coach(es) to figure out what reps to use to best fit your needs		 24m 00s
Performed as RX
Seth Johnson 08/09/2017 Old City CrossFit Front squat Front squat 5
Front squat 3-3
Front squat 1		 175 lbs
185-195 lbs
205 lbs
Performed as RX
Seth Johnson 08/09/2017 Old City CrossFit 12 Min AMRAP In 12 min, do
400m Farmers carry
Then in the time remaining, AMRAP of
12 Chin ups
21 KB Swings -Amer. 53/35		 2 rounds 0 reps
Workout Scaled
Seth Johnson 08/08/2017 Old City CrossFit Power clean Power clean 2-2-2-2-2 125-135-145-155-165 lbs
Performed as RX
Seth Johnson 08/08/2017 Old City CrossFit 7 min AMRAP 7 min AMRAP of:
115-lb. push presses
Each time you break, perform 10 dips

Rest 3 minutes		 50 reps
Workout Scaled
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