Michael Heim

D1c4c884bac8507951280d1d09dfd387.png?s=150&d=https%3a%2f%2fgbcrossfit.com%2fcfgb theme square

Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

06/01/2018
1.) Jury Duty
5 rounds ๐Ÿ™‚
1 Legless Rope Climb
10 Right Arm Dumbbell Hang Clean & Jerk 50/35lb
1 Legless Rope Climb
10 Left Arm Dumbbell Hang Clean & Jerk 50/35lb
2.) 3 Strict Press every 90 seconds for 5 rounds @ approx 80%
*3.) 21-15-9 ๐Ÿ™‚
Handstand Push-ups
Deadlift 225/155lb
15-9-3
Deficit Handstand Push-ups 3x45/2x45
Sandbag Over Shoulder 150/100lb
*4.) 7 minute AMRAP โ˜ ๏ธ
20m Overhead Overhead Walk 155/105lb
10 Box Jumps 30/24"
*5.) 3 rounds โ˜ ๏ธ
20 Toes to Bar
20 Wallballs 25/16lb
*6.) 50 Back Extension
note: Slow and precise
06/02/2018
1.) Pennywise โ˜ ๏ธ
12 minute AMRAP
40 Double Unders
30 Alternating Pistol Squats
20 Power Snatch 75/55lb
10 Muscle Ups
2.) 5 Front Squat every 2 minutes for 4 rounds @ approx 70% 
*3.) 7 minute AMRAP
7 Hand Release Push-ups
7 Strict Pull-ups
*4.) Deadlift 3-3-3-3 @ approx 85%, rest no more than 3 minutes between sets
*5.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman
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.
06/10/2018
1.) 8 Overhead Squat every 2 minutes for 3 rounds @ approx 65%
2.) 347
7 minute AMRAP 
3 Deadlift 225/155lb
3 Hang Power Clean 225/155lb
3 Bar Muscle Ups
3.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman

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

06/14/2018
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
06/20/2018
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 
06/21/2018
1.) Granite Games 2018 Qualifier Workout 4
8MIN TIME CAP
3-6-9-12-9-6-3
Hang Squat Clean (135lb/95lb)
Bar Facing Burpee
2.) 3 Push Press every 90 seconds for 4 rounds @ approx 85%
*3.) 7 minute AMRAP
20 Wallballs
2 Wall Climbs
*4.) Alternating Rounds with a Partner for 16 minutes
5 Kettlebell Swings 2/1.5 pood
100m Kettlebell Farmer Carry 2/1.5 pood (door to door)
5 Kettlebell Swings 2/1.5 pood
*5.) With a 3 person Team
150 GHD Sit-ups
30 Sandbag Ground to Over the Shoulder 150/100lb
400m Bear Hug Sandbag Carry 150/100lb
*6.) 3 rounds
15 Reverse Hyper
25 Wall Facing Squats
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


Whiteboard
Rest day from WOD
Definitely doing this for ec on Monday ๐Ÿ˜