Justin Peterson

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Benchmarks

Workouts
Fran1:59
Helen:00
Grace2:00
Isabel:00
Jackie:00
Lifts
Back squat425 lbs
Deadlift430 lbs
Clean & Jerk285 lbs
Snatch242 lbs
Front Squat365 lbs
Overhead Squat285 lbs

WODS

08/02/2018
1.) JUMP FINISH
5 rounds for time of:
6 muscle-ups
6 back squats 275/185lb
Then,
30 box jump-overs 30/24”
*2.) Establish 1RM Shoulder to Over Head 
*3.) 2 rounds for time of:
800-m row
600-m SkiErg
40 dumbbell squats 35/20lb
Time cap: 21 minutes for men, 23 min. for women
*4.) Rope and Yoke
For time:
300-m run
4 rope climbs
44-ft. yoke carry
300-m run
3 rope climbs
44-ft. yoke carry
300-m run
2 rope climbs
44-ft. yoke carry
300-m run
1 rope climb
44-ft. yoke carry
  M 14-15: 300-lb. yoke
  M 50-54: 380-lb. yoke
  M 55+: 300-lb. yoke
  F 14-15: 245-lb. yoke
  F 50-54: 300-lb. yoke
  F 55+: 245-lb. yoke

Time cap: 20 minutes
*5.) 5 rounds
10 Reverse Hyper
10 Hip Extension 



08/03/2018
1.) AG CHIPPER
30 deficit handstand push-ups
40 deadlifts
50-cal. Assault Bike
60 bar-facing burpees
  M 4-in. deficit, 225-lb. deadlift
  F 3-in. deficit, 155-lb. deadlift
* Time cap: 16 minutes
*2.) BICOUPLET 1
21-15-9 reps for time of:
Snatches
Chest-to-bar pull-ups
M 85 lb.   F 55 lb.
Time cap: 6 minutes for BC1
1 minute Transition 
BICOUPLET 2
12-9-6 reps for time of:
Snatches
Bar muscle-ups
M 125 lb.   F 85 lb.
Time cap: 6 minutes for BC2
Bicouplet 1 and Bicouplet 2 will be separately scored events. Athletes will have 6 minutes to complete one bicouplet, then a 1-minute transition before starting the next BC. 
*3.) GHD Annie 
50-40-30-20-10
Double Unders
GHD Sit-ups 





08/06/2018
CrossFit HQ WOD 180806
Complex Fran

For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Men: 95 lb.
Women: 65 lb.


08/07/2018
CrossFit HQ Workout of the Day 180807
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

08/08/2018
500 Burpees
50k Run
10k Run
1.) CrossFit HQ Workout of the Day 180808
1 Mile Run....this one is the real one:)
2.) 1 Snatch EMOM for 20 minutes @ approx 70%
*3.) 5 rounds
10 Back Extension
10 Reverse Hyper
20 Banded Twists (10R/10L)
08/10/2018
1.) Overhead squat 3-3-3-3-3 reps
Note: warm up to a starting set approx 65% adding load each round. Rest no longer than 3 minutes between sets 
2.) 16 minute AMRAP 
18 Wall Facing Squats
14 Back Extension 
10 Bent Over Dumbbell Row, heavy
6 Tripod->Headstand
Bent Over Dumbbell 
08/13/2018
1.) 10 Push Press every 2 minutes for 3 rounds working to a 10RM 
Rest 2 minutes 
Then every 3 minutes for 2 rounds Max Effort Push Press @ 95 & 90% of previously set 10RM
*2.-4.) Complete same structure with Back Squat, Bench Press & Strict Press
Note: We will be completing the Push Press in class to demonstrate exactly how this goes. For the additional movements feel free to modify time domain a little bit but stay within 4 minute rest periods. 
1.) Bending Ears
20 minute AMRAP
25 Air Squats
20 Hand Release Push-ups 
15 Abmat Sit-ups 
10 Handstand Push-ups 
5 Burpee Pull-ups 
*2.) 5 Rounds 
With 50/35lb Dumbbell
5 DB High Pull
3 DB Snatch (Full)
1 Legless Rope Climb
Note: Elbows must be above shoulder for a HP rep. If you fail a Legless climb switch to legs for the remainder. 
*3.) 25 Deadlift @ approx 60%
Note: Complete all reps in as few sets as possible. 
*4.) Max Effort Handstand Walk in 7 minutes, 10’ increments 
*5.) 5 rounds
10 Knees to Chest (strict and slow)
10 Hollow Rock
10 4-count Flutter Kicks 

08/14/2018
1.) 5 Power Snatch @ High Hang every 3 minutes to establish 5RM Snatch
Then continuing every 3 minutes
5 Snatch @ HH @ 95% of 10RM 
5 Snatch @ HH @ 90% of 10RM
*2.) Snatch Deadlift 
3 x 10, adding load each round establishing 10RM
2 x 15 @ 95 & 90% of 10RM
*3.) 3 x 10 Bulgarian Split Squats, adding load each round 
Note: 10 on right Leg & 10 on left leg equals 1 set
1.) Enforcer
10 Rounds
10/7 cal Assault Bike
10 alternating Single Arm Hang Dumbbell Clusters 50/35lb
*2.) 21-15-9
Strict Press 75/55lb
Ring Dips
*3.) 10 minutes total time Banded Kettlebell Barbell Overhead Walks
Note: It’s a comfortable walk 
*4.) 5 Rounds
10 Reverse Hyper
10 Weighted Hip Extension 
20 Sledgehammer Swings
08/15/2018
1.) Al dente
7 minute AMRAP
3 36/30” Box Jumps
5 🇺🇸Kettlebell Swings 2/1.5 pood
100m Sprint (Door to Door)
3 minute AMRAP 
Muscle Ups
2.) 5 rounds
20 Banded Twists (10R/10L)
10 GHD Sit-ups
10 Tripod to Headstand
*3.) for time
100’ Standing Sled Pull 200/100lb
20 Sandbag Cleans 150/100lb
10 Deficit Handstand Push-ups 3x45/2x45lb Bumpers
*4.) 3 Rounds
21 Power Snatch 75/55lb
15 Pull-ups 
9 cal Row
*5.) 20 Front Squat @ approx 70%
Note: Complete in as few sets as possible 

Weightlifting
*1.) Every 2 minutes for 6 minutes 10 Push Press
Then
Every 3 minutes for 2 rounds Max Effort Push Press
Note: For the first 3 rounds use load within approx 10% of Monday’s final set using only 1 weight for all 3. Final two sets are ME at 95 & 90% of the working load from first 3 sets. 
*2. - 4.) Repeat scheme for Back Squat, Bench Press and Strict Press. You can change the time domains but keep the rest periods under 4 minutes

08/16/2018
1.) Nancy 
5 Rounds 
400m Run
15 Overhead Squats 95/65lb
*2.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*3.) 3 rounds
15 Back Extension
15 Dumbbell Bent Over Row
15 Reverse Hyper
08/17/2018
1.) 5 Power Clean from High Hang Blocks every 2:30 for 5 rounds working up to a session 5RM
Then continuing every 2:30 complete
7 Power Clean @ 95% 5RM
9 Power Clean @ 90% of 5RM
Note: Drop Bar to blocks after each rep, reset and pull relatively quickly
*2.) 10 Clean Deadlift every 3 minutes for 9 minutes adding load working up to a session 10RM
Then 
Then continuing every 3 minutes 
Max Effort @ 95% of 10RM
Max Effort @ 90% of 10RM
Note: Clean Deadlifts are to be hook gripped with no mixed grip
*3.) 50 reps Single Leg Step-ups 24/20” 35/25lb Dumbbells
Note: Working leg must extend fully before non working leg touches top of box. Doesn’t need to be fast just keep moving
1.) 10 x 200m Row Repeats 
10 rounds
200m Row
Rest 1:00 - 1:30 minutes 
Note: Goal is fastest 200m on the 10th round
*2.) For time:
10 Bar Muscle Ups 
20 Push Press 135/95lb
30 cal Assault Bike
*3.) With a partner 
100m Sandbag Bear Hug Carry 150/100lb
100m Sprint
100m Sled Push 135/95lb
100m Sprint
100m Sandbag Bear Hug Carry 150/100lb
100m Sprint
100m Sled Push 135/95lb
Note: Alternate as you wish on the Carry and Push, both sprint. Door to door
*4.) 30 minute vested Run 
Every 5 minutes complete 25 Air Squats 
*5.) 11 minute AMRAP 
11 GHD Sit Up 
11 Strict Toes to Bar

Whiteboard
All rds between 0:37 & 0:40
Between 35-38)1or2@38)(35 last rd)
Power clean up to 77kg then 2@90kg on 5th. 11AMRAP 11ghd 11strict T2B
33, 33, 33, 34, 34, 34, 34, 34, 35, LR34.5
80Kg HHC= 176# I think the rower took some of my soul ☠️☠️
180 Cleans
34.5 - 38.6 it was all over the place last round 35.6
110# 5 times; 95# 9 times
Fastest row 40.2
56-46sec on row
Cleans ^ to 43kg (unhappy elbow)
5RM ^ 52kg. Last row :48
Didn’t keep track of all round times, but they were about :47-:48
44.6 down to 40.9
75 kg....165#
41.9, 41.9, 40.8, 40.4, 40.2, 39.4, 39.2, 39.1, 38.7, 38.1, 34.6
Power cleans up to 98kg
Up to 37kg
Fastest row 46 seconds
All 44 seconds, last round 42 seconds
Up to 126# cleans...12 strict wide grip pull-ups, Back Extension/Dumbbell Bent Over Row/Reverse Hyper, 50 step ups, deficit HSPUs, GHDs/t2b
45.5 fastest row at the end
Clean up to 48. Then 45 and 40.
9rm @ 155#; row start at 46.0, ended at 36.0
CF Kato
4 x 8 Push Press at 105#. 7 rds - 6 HSPU/ 3 PC @ 155# / 2 BMU. 13:01. Got all bmu except round 6 failed 5 times in a row and then got a double on rd 7. 🤷🏼‍♀️
34.4 - 35.4 (34.5 last round)
Up to 90kg
50.7, 47.5, 46.8, 46.9, 45.8, 45.6, 44.9, 45.2, 44.5, 43.0. 30-45 kg
44,43,43,42,42,42,42,42,41,41
125#x5,115#x9
173# cleans with Karl
Between 37.9 - 39.7 for 9 rds. Last rd at 36.3. Karl beat me by tenths each rd, but he was recording our scores 🤔
6:15.4 (35.2 last rd)
Up to 80kg