Seth Johnson

Hometown:
FALLS CHURCH, VA
Gym:
Old City CrossFit
Gender:
Male
Age:
50
Height:
5' 7"
Weight:
--

August 31, 2017

Performed at: Old City CrossFit
Workout Name: 20 min AMRAP
Description: 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.
Results: 4 rounds 16 reps
Workout scaled
Modifications at: 90 sec. DU attempts
135#
Warmup: 7 X-over symmetry
FS practice
Athlete's Notes: 16 Ab mat sit ups

18 similar workouts

Date Name WorkoutDescription Results
01/06/2020 20 min AMRAP 14 Toes to bar
21 Wall ball (20/14)
28 KB Swings (70/53)		 3 rounds 25 reps
Workout Scaled
05/09/2019 20 Min AMRAP 20 min AMRAP
1 round "DT"
1 round "Cindy"		 4 rounds 37 reps
Workout Scaled
03/19/2019 20 min AMRAP 30 Double unders
2+ Power snatch 115/75		 6 rounds 7 reps
Workout Scaled
03/14/2019 20 min AMRAP 12/7 Bike cal
24 KB swings 53/35
12 Dball shoulders 100/60 (6/6)
6 Strict Pull ups		 3 rounds 22 reps
Workout Scaled
01/24/2019 20 min AMRAP 5 Bar muscle ups^
15 Wall ball 30/20
30 Double unders		 5 rounds 2 reps
Workout Scaled
12/28/2018 20 min AMRAP 10 Power cleans 135/95
15 Burpees
20 Wall balls 20/14
400m run		 2 rounds 25 reps
Workout Scaled
09/20/2018 20 min AMRAP Bike 15/10 cal
12 Wall ball 30/20
9 Box jumps 30/24
3 Ring muscle ups (or 6 MU transitions)		 3 rounds 22 reps
Workout Scaled
09/14/2018 20 min AMRAP 4 Turkish Get-ups (2/2) 53/35
8 Handstand push ups strict, kipping, or scaled.
12 Pistols (6/6)
100m KB rack carry 53/35		 3 rounds 21 reps
Workout Scaled
09/07/2018 20 min AMRAP 100 double unders
10 Power cleans - 135/95
10 FR lunges - 135/95
10 OTB burpees		 3 rounds 3 reps
Workout Scaled
08/21/2018 20 min AMRAP 400m run
12 Sumo deadlift high pull (SDLHP) 135/95
9 Overhead squat (OHS) 135/95
6 Dips		 3 rounds 13 reps
Workout Scaled
08/10/2018 20 min AMRAP 20 Wall ball - 20/14
15 Pull ups
10 Burpee Dball shoulder (5/5) - 100/60		 3 rounds 43 reps
Workout Scaled
05/09/2018 20 Min AMRAP 20 Min AMRAP
10 DB Hang Power Cleans (50/35)
20 Sit Ups (or 15 GHD)
40 Cal Row		 3 rounds 30 reps
Workout Scaled
12/11/2017 20 min AMRAP Partner Workout^

20 min AMRAP
35 Double unders
30 KB swings (Amer) 53/35
25 Air squats
20 Chest to bar pull ups
15 KB snatch/arm 53/35		 3 rounds 40 reps
Workout Scaled
11/29/2017 20 min AMRAP 20 min AMRAP
2 rounds Cindy^
1 round DT+

^Cindy
5 Pull ups
10 Push ups
15 Air squats

+DT
12 Deadlifts
9 Hang power cleans
6 Push jerk
Rx weight 155/105		 2 rounds 81 reps
Workout Scaled
11/08/2017 20 Min AMRAP Complete as many rounds as possible in 20 minutes of:
5 Thrusters (95/65)
7 Hang Power clean (95/65)
10 Sumo Deadlift High-pull (95/65)		 6 rounds 10 reps
Workout Scaled
08/31/2017 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
06/06/2017 20 Min AMRAP 20 Min AMRAP
400M Run
10 Deadlifts (225/155)
15 sit ups (10 GHD SUs for Rx+)		 4 rounds 0 reps
Workout Scaled
04/05/2017 20 min AMRAP 20 min AMRAP Rx: 45/30 DB
400m run
20 Lunges*
15 Hang Cleans*
10 Push Press
2 rope climbs		 2 rounds 0 reps
Workout Scaled