Derek Zehms

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat235 lbs
Deadlift285 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

06/03/2018
1.) CrossFit HQ WOD 171030
https://journal.crossfit.com/article/scott-panchik-and-noah-ohlsen-on-workout-150128
Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
2.) 3 rounds 
10 Bent Over Dumbbell Row
15 Back Extension
10 Reverse Hyper

06/04/2018
1.) Anyways
Every 3 minutes for 5 rounds
400m Run
12 Burpees 
2.) EMOM for 5 minutes 5 Overhead Squat @ approx 60% 
*3.) 21-15-9
Row, cal
Dumbbell Deadlift 100/70lb
*4.) 3 Snatch @ approx 75% every 2 minutes for 6 rounds
*5.) 10-9-8-7-6-5-4-3-2-1
Strict Pull-up 
Pull-up
note: Strict is strict and Pull-up is kipping or butterfly
*6.) 5 rounds
20 Banded Twists (10R/10L)
10 GHD Sit-ups
10 Tripod to Headstand
06/05/2018
1.) 126โ˜ ๏ธ
for time: 
7 minutes to complete: 
3 rounds 
21 Power Clean & Jerks 95/65lb 
21 GHD Sit-ups 
all remaining reps after 7 minutes to be completed in form of calories on the rower. example if you finish 2 rounds just before the 7 min cap you will owe 42 cals on the rower. 
2.) Snatch Balance 5-5-5-5-5, add load each round
*3.) 21 Sumo Deadlift High Pull 115/85lb๐Ÿ™‚
60m Sled 2x45/1x45lb
15 Sumo Deadlift High Pull 115/85lb
60m Sled 2x45/1x45lb
9 Sumo Deadlift High Pull 115/85lb
60m Sled 2x45/1x45lb
*4.) EMOM 20 minutes 1 Clean & Jerk @ approx 75%
*5.) 3 Rounds๐Ÿ™‚
7 Bar Muscle Ups
100 Double Unders 
*6.) 5 rounds
10 Reverse Hyper
10 GH Raise
10 Barbell Goodmorning, light load
06/06/2018
1.) 5 Back Squat every 2 minutes for 8 minutes @ approx 70%
2.) Horse ๐Ÿ™‚
17 minute AMRAP
5 Box Jumps 30/24"
25 Air Squat
5 Box Jump 30/24"
15 Handstand Push-ups
5 Box Jump 30/24"
5 Muscle Ups
note: High risk jumpers you can sub with step ups or handsies and toesies box overs
*3.) 5 rounds
10 Bent Over Row 115/85lb (Supinated Grip)
10 Hand Release Push-ups 
*4.) Deadlift 2-2-2 @ approx 90%, rest no more than 3 minutes between sets
*5.) 5 rounds ๐Ÿ˜
10/7 cal Assault Bike
5 Thrusters 135/95lb
50' Handstand Walk
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.
06/08/2018
1.) Stand in Line ๐Ÿ˜๐Ÿ˜๐Ÿ˜
3 person team
Row 1500m (rotate every 250m)
150 Toes to Bar (rotate every 5 reps)
150 Alternating Wallballs 25/16lb (rotate every 5 reps)
10 Tire Flips (2 teammates flip one rests and rotate teammates)  
Row 1500m (rotate every 500m)
note: partners stand in a line behind the person working until their turn
Pick one extra credit if time allows
*2.) 6 Front Squat every 2 minutes for 3 rounds @ approx 75%
*3.)  Every 2 minutes for 10 minutes complete Snatch complex @ approx 70%
1 Snatch Pull to Low Hang (directly below knee)
1 Snatch Extension 
1 Snatch High Pull 
1 Snatch
*4.) 4 Rounds ๐Ÿ™‚
10 Kettlebell High Pull 1.5/1 pood
5 Right Arm Kettlebell Push Press 1.5/1 pood
10 Kettlebell High Pull 1.5/1 pood
5 Right Arm Kettlebell Push Press 1.5/1 pood
*5.) 50 Chest to Bar Pull-ups for time
*6.) For 20 minutes accumulate 1 minute of each before moving on to the next position
1 minute Plank
1 minute Side Plank
1 minute Plank
1 minute Side Plank
1 minute Plank
Note: if you drop out of a perfect plank 

06/09/2018
1.) Run 1 Mile for time
2.) 3 Push Press EMOM for 6 minutes @ approx 75%
Then
1 Push Press every 2 minutes for 4 minutes working up to a session 1RM
*3.) 21-15-9
Ring Push-ups 
Assault Bike Cals
*4.) 30 minute Row at approx 75% pace
Starting at 2 minutes and every 2 minutes thereafter sprint 30 seconds. Last sprint at 28 minute mark
*5.) 3 x 15 Reverse Hyper
06/11/2018
1.) Bad Bill
9-7-5
Overhead Squat  205/145lb
Assault Bike
Muscle Ups
Assault Bike
2.) 3 Split Jerk @ approx 75% every 3 minutes for 5 rounds 
*3.) Max Effort of each movement 
2 Minutes Push-ups 
2 minutes Sit-ups 
2 minutes Strict Pull-ups 
2 Mile Run
Note: Push-ups do not go to your knees
*4.) Deadlift 1-1-1-1-1 
Note: First 3 reps @ approx 95% then the final two if the first 3 felt crazy good then attempt 1RM
*5.) 21-15-9
Toes to Bar
42-30-18
Double Unders
*6.) 5 rounds
10 Back Extension 
10 Bent Over Dumbbell Row
10 Reverse Hyper
06/12/2018
1.) Mr. Niceguy โ˜ ๏ธ
12 minute AMRAP with 30/20lb Dumbbells 
10 Step ups 20โ€
20โ€™ 1 Arm Overhead Lunges (regional standards)
30 Front Rack Squats 
2.) EMOM for 6 minutes 3 Back Squat @ approx 75%
*3.) 7 minutes Sled Pull 200/100lb
Note: I have a new setup for you all. 
*4.) Every 2 minutes for 5 rounds 3 Power Snatch @ High Hang adding load each round start @ approx 60%
Note: High Hang is in the actual Pocket 3 down 1 forward 
*5.) With a partner 
1000m Sandbag Carry (100m door to door) 150/100lb
Note: Each Partner carryโ€™s 100m and bag cannot hit the ground transitioning from one another. If bag touches ground at any time complete 6 alternating Sandbag Over Shoulder
*6.) 21-15-9
Wallball GHD sit-ups 
1 minute Plank Hold

06/13/2018
1.) Racin
Heat 1: 15 minute cap
5 minutes alternating every 30 seconds
Paced Assault Bike๐Ÿ™‚
Sprint Assault Bikeโ˜ ๏ธ
Immediately at the 5 minute mark 
Begin Death by Bar Muscle Ups
1 the first minute, 2 the second, 3 the third and so on until you cannot complete given reps within that minute 
2 minute transition 
Heat 2: 10 minute time cap
500m Row
40โ€™ Broad Jump
25 Burpees over rower, lateral 
40โ€™ Broad Jump
500m Row
Note: This is a race to the โ˜ ๏ธ
2 minute transition 
Feature: 5 minutes time cap
300 Double Unders
*2.) 5-2 minutes rounds
5 Bodyweight Benchpress 
5 Box Jump 36/30โ€
Note: If you canโ€™t do bodyweight  find the closest weight to your bodyweight that you can. 
*3.) 1 Strict Press every 90 seconds for 6 rounds @ approx 90%
*4.) 4 Rounds 
12 Reverse Hyper
10 Bent Over Barbell Row, supinated grip
8 GH Raise
*5.) Shoulder Mobility to include CrossOver Symmetry, Terres Major Smash, Lacrosse ball pec & shoulder smash. If you donโ€™t know just ask. 
06/14/2018
1.) Granite Games 2018 Qualifier Workout 1A + 1B
With a 14 minute running clock
For time: 15 Burpee over Rower
40/30 Row cal
15 Burpee over Rower
40/30 Row cal
15 Burpee over Rower
with remaining time:
Establish 1RM Snatch
10 minute intermission
2.) 3 attempts to establish 1RM Clean & Jerk
*3.) 3 Front Squat every 2 minutes for 5 rounds @ approx 80%
*4.) Begin each round with 1 Legless Rope Climb
21-15-9
Dumbbell Hang Power Clean & Jerk 50/35lb
Hand Release Push-ups
*5.)  SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*6.) for time:
10' Plank Walk
1:30 second Plank
15' Plank Walk
1:00 Plank
20' Plank Walk
30 second Plank
note: Plank Walk is what it sounds like, move forward in a plank position. If you lose your plank, you cannot move forward because that would be a bear crawl, same goes for plank hold, you lose plank you stop accumulating time. Plank is in full Push-up position (FLR) 
06/18/2018
1.) G2G โ˜ ๏ธ
With a partner for time:
10 rounds of:
12/9 cal Assault Bike
25 Double Unders
Note: Alternate working/resting 
2.) 3 Back Squat every 2 minutes for 5 rounds @ approx 80%
*3.) 3 rounds
10 Sumo Deadlift High Pull 135/95lb
10 Rope Pull-ups, alternating arms
*4.) With a running 13 minute clock
8 minutes to work up to heavy 3 rep Hang Power Clean then complete 5 minute EMOM 3 Hang Power Clean
*5.) 10 minute AMRAP โ˜ ๏ธ
With a partner alternating work/rest
100m Log Sprint
5 Log Facing Burpees
*6.) 5 Rounds 
12 GHD situps
1 minute Plank
Note: Plank is to be in push-up position (FLR) and if you lose your Plank stop accumulating time
06/19/2018
1.) Lufniap
17 minute AMRAP 
With a 35/25lb Dumbbell
Right Arm
9 Single Arm Snatch 
20โ€™ Single Arm Dumbbell Overhead Walking Lunge  
9 Single Arm Overhead Dumbbell Box Step Ups 24/20โ€
Left Arm
9 Single Arm Snatch 
20โ€™ Single Arm Dumbbell Overhead Walking Lunge  
9 Single Arm Overhead Dumbbell Box Step Ups 24/20โ€
2.) EMOM for 10 minutes 
Odd: 10 Strict Press @ approx 50%
Even: 10 Handstand Push-ups 
*3.) 100โ€™ Box Push
10 Box Overs 24/20โ€
80/8, 60/6, 40/4, 20/2
*4.) With a Partner for 10 total accumulated minutes 
Handstand Hold
Overhead Barbell Hold 155/105lb
Note: Switch every time partners heels fall below line. Barbell must be fully locked out over head prior to Handstand Hold beginning. 
*5.) 50 Chest to Bar
*6.) 5 Rounds 
10 Reverse Hyper
12 Weighted Hip Extension 
14 Alternating Sledgehammer Swings 

06/20/2018
1.) Yoga Mat
Start each round with a 400m Run
21-15-9
Back Squat 155/105lb
Hurdle Jump Over 
Finish with 100 Double Unders 
2.) 3 Front Squat every 2 minutes for 4 rds @ approx 85%
*3.) 10-9-8-7-6-5-4-3-2-1
Parallel Ring Row
Ring Push-ups
*4.) 10 minute EMOM 
5 Deadlift @ approx 50%
5 Bar Facing Burpee
*5.) 9-7-5
Bodyweight + 10lb Bench Press
Bar Muscle Up
Note: If your pectoral muscles are not up to body weight load drop it to a manageable load and concentrate on keeping those elbows in pushing through your pecs, lats and tris Bro๐Ÿ‘Š๐Ÿผ๐Ÿ‡บ๐Ÿ‡ธ
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement 
06/22/2018
1.) Granite Games 2018 Qualifier Workout 3
12MIN TIME CAP
3 Rounds for time
12 Chest to Bar Pull-ups
12 Alt. Dumbbell Snatches (50lb/35lb)
Tie Break Time Recorded, Immediately followed byโ€ฆ
3 Rounds for time
12 Bar Muscle Ups
12 Alt. Dumbbell Snatches (50lb/35lb)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
2.) EMOM for 15 minutes
1 Snatch + 1 Overhead Squat @ approx 75%
*3.) In 3 person Teams
33 reps of: 
1 Sitting Sled Pull (Use rig and 2x4 for your footing) 200/100lb
1 Standing Sled Pull 200/100lb 
Sprint 100m Door to Door
note: Teammates transition after working teammate comes through the door. Set 2x4 against rig, then set cone by sled with rope fully extended. Pull towards the rig in a sitting position with butt firmly planted to the floor. When the sled reaches your feet stand up, turn the sled around and pull back to cone. The pull back to the cone is not a drag it is feet planted on the floor and pulling from a standing position. 
*4.) 10 minute EMOM
Odd: 7/5 cal Assault Bike
7 Strict Toes to Bar
Even: 7/5 cal Assault Bike
7 Toes to Bar


06/23/2018
1.) Snatch Balance 1-1-1-1-1-1
Note: Add load each round and rest no longer than 2 minutes between sets
2.) Duck-n-Cover
10 rounds
10 Deadlift 135/95lb
10 Push-ups
100m Run
*3.) for time:
5-4-3-2-1
Rope Climb
Clean 255/175lb
then
3 rounds
3 Muscle Ups
3 Jerk 255/175lb
*4.) 3 rounds
15 Reverse Hyper
10 Wide Grip Strict Pull-ups
Whiteboard
Rest day from WOD
Definitely doing this for ec on Monday ๐Ÿ˜