Seth Johnson

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

October 11, 2017

Performed at: Old City CrossFit
Workout Name: 5 RFT
Description: 5 RFT
20 KB Swings (53/35)
20 Single KB Clean and Jerks (20 total switch arms every 5 reps)
500m row
Results: 32m 25s
Workout scaled
Modifications at: 35# KB
Warmup: KB complex
X-over symmetry

23 similar workouts

Date Name WorkoutDescription Results
07/20/2020 5 RFT 6 Power snatch (115/75)
12 Floor press (115/75)
18 Med ball sit ups		 13m 00s
Workout Scaled
01/30/2020 5 RFT 30 Double unders
3 Devil Press (50/35)
6 Alternating DB thrusters (50/35)		 8m 55s
Workout Scaled
11/05/2019 5 RFT 50 double unders
5 Bear complex (135/95)		 22m 18s
Workout Scaled
10/15/2019 5 RFT 12 Deadlifts (225/155)
12 Strict HSPU
12 Box jump over (24/20)		 17m 45s
Workout Scaled
08/30/2019 5 RFT 21 Deadlifts - 135/95
15 Pull ups
9 Clean & jerk - 135/95
42 Double unders

30 min timecap
 3 rounds 45 reps
Workout Scaled
04/19/2019 5 RFT 5 RFT
250m row
20 air squats
10 DB snatch - 50/35 (alt reps (5/5), from ground)		 16m 45s
Workout Scaled
01/25/2019 5 RFT 5 RFT
15 KB Swings 70/53
10 Box step ups 20 70/53
5 Strict Dips		 12m 58s
Workout Scaled
01/02/2019 5 RFT 12 Burpees
12 DB Snatch 50/35
12 Forward stepping lunges 50/35		 14m 35s
Workout Scaled
11/16/2018 5 RFT 5 Handstand push ups (HSPU)
10 Cleans (155/105)		 16m 20s
Workout Scaled
11/09/2018 5 RFT 7 Sumo deadlift high pull 115/75
7 Thrusters 115/75		 8m 38s
Workout Scaled
10/24/2018 5 RFT RFT
5 KB Swing R
5 KB cleans R
5 KB jerks R
5 KB swing L
5 KB cleans L
5 KB jerks L
10 Burpees		 170 reps
Performed as RX
09/18/2018 5 RFT 400m Run
10 Cleans 155/105
20 Push ups		 30m 00s
Workout Scaled
08/09/2018 5 RFT 9 Deadlifts - 155/105
6 Power cleans 155/105
3 Thrusters - 155/105
 11m 59s
Workout Scaled
06/08/2018 5 RFT 5 RFT:
10 Power Snatch (75/55)
Short Lap		 17m 47s
Performed as RX
05/01/2018 5 RFT Modified DT
5 Rounds
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Shoulder to overhead

*Rest 1 min between rounds		 14m 03s
Workout Scaled
04/04/2018 5 RFT 5 Rounds for Time:
30 KB Swings (70/53)
30 Push ups
30 Sit Ups (20 GHDs)

Time Cap: 35 Min		 26m 15s
Workout Scaled
12/01/2017 5 RFT 5 RFT
10 Dball shoulders (100/60)
10 Box jumps 30/24		 12m 05s
Workout Scaled
10/31/2017 5 RFT 5 Rounds for Time
35 Double unders
30 KB Swings (53/35)
25 Sit Ups (Rx+ GHD)
20 Toes to bar		 29m 50s
Workout Scaled
10/11/2017 5 RFT 5 RFT
20 KB Swings (53/35)
20 Single KB Clean and Jerks (20 total switch arms every 5 reps)
500m row		 32m 25s
Workout Scaled
09/01/2017 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
05/10/2017 5 RFT 5 Rounds
11 Deadlifts (80% Body Weight)
Sprint 200m		 7m 42s
Performed as RX
05/03/2017 5 RFT 5 Rounds for time
5 Thrusters (135/95)
10 Power Cleans (135/95)		 11m 47s
Workout Scaled
04/26/2017 5 RFT For Time:
5 Rounds
Run 400
21 Deadlifts (185/135)		 23m 50s
Workout Scaled