Seth Johnson

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

May 13, 2019

Performed at: Old City CrossFit
Workout Name: 4 RFT
Description: 4 RFT
12 Push ups
12 Single DB Hang clean and jerk - 50/35
12 Box step over - 50/35 (24/20)
Results: 17m 00s
Workout scaled
Modifications at: 45#
20" box
Athlete's Notes: 3+36

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09/05/2019 4 RFT 12 SDLHP (95/65)
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08/22/2019 4 RFT 12 Push ups
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08/07/2019 4 RFT 25 Deadlifts - 135/95
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05/13/2019 4 RFT 4 RFT
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12 Box step over - 50/35 (24/20) 		17m 00s
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05/01/2019 4 RFT 4 RFT
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 9m 41s
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04/10/2019 4 RFT 4 RFT
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04/05/2019 4 RFT 4 RFT
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09/26/2018 4 RFT 20 Lateral hops
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09/13/2018 4 RFT 4 rounds of
4 Bear complex 95/65
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07/31/2018 4 RFT 6 Dips
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07/10/2018 4 RFT Bike 15/12 calories
15 Power snatch 95/65
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Rx+ 135/95		 25m 15s
Workout Scaled
06/05/2018 4 RFT 4 RFT
20 Push press 95/65
15 Power cleans 95/65
10 Jumping lunges (total)
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Performed as RX
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Workout Scaled
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01/25/2018 4 RFT 4 RFT
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Workout Scaled
12/12/2017 4 RFT 4 RFT
5 Man makers 50/35
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Workout Scaled
11/21/2017 4 RFT 4 RFT
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30 KB Swings 70/53
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*35 min time cap*		 32m 00s
Workout Scaled
11/10/2017 4 RFT 4 RFT
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8 Jerks
2 Wall walks

Rx 135/95		 14m 25s
Workout Scaled
09/28/2017 4 RFT 4 RFT
10 DB Thrusters (50/35)
20 DB Snatches alt arms (50/35)
50 Double Unders
200m Farmers Carry (50/35)		 35m 42s
Workout Scaled
09/08/2017 4 RFT 4 Rounds
25 Push Press (95/65)
Row 50 Cal or Bike 30 cals
100 Double unders

30 Min Time Cap

**This is another grinder, but not a fast grinder like Thursdays workout. This one will take some pacing not only on the push press, but on the bike/rower, and double unders. Were also trying to find a bike/row equivalent in calories for workouts like this when we use both. Key here is staying relaxed, stay aerobic, and keep your arms/shoulders loose from movement to movement.		 30m 00s
Workout Scaled
08/29/2017 4 RFT 4 RFT
12 Toes to bar
9 KB Snatches per arm 53/35
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**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
07/11/2017 4 RFT 4 RFT
12 Over plate burpees
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Performed as RX
06/20/2017 4 RFT 4 RFT
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9 Box jump over 24/20*
6 Squat snatch 95/65

*over/back = 1		 15m 50s
Workout Scaled
05/24/2017 4 RFT 4 RFT
15 Box Jumps (24/20)
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05/16/2017 4 RFT 4 Rounds for time
10 Turkish Get Ups (53/35)
20 Box Jumps (24/20)
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Workout Scaled
05/08/2017 4 RFT 4 RFT
50 Wall Balls
30 KBS (70/53)
20 Pullups		 40m 00s
Workout Scaled
04/11/2017 4 RFT 4 RFT
10 Box jump overs (total)
15 unbroken wall balls** (20/14#)
1mRest bwtn rounds

+

10 burpees

**(10 burpees for every broken wall ball section)		 10m 01s
Workout Scaled
02/23/2017 4 RFT Conditioning:
4RFT
10 Ring Rows
10 Plyo Pushups - onto a plate (pushup on the floor + pushup on the plate = 1rep)
10 Banded Air Squats
10 Plank Toe Touches
10 In-and-Outs		 14m 43s
Performed as RX