Cody Stelmach

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Benchmarks

Workouts
Fran4:59
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat375 lbs
Deadlift460 lbs
Clean & Jerk0 lbs
Snatch135 lbs
Front Squat225 lbs
Overhead Squat135 lbs

WODS

09/01/2019
1.) 21-15-9
Cal Row
3-2-1
Rope Climb
2.) 21-15-9
Abmat Situp with Slamball 50/40lb
Bench Press 95/65lb
09/02/2019
1.) Every 2 min for 5 Rounds
2 Back Squat @ 90% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 19 min AMRAP
3 Muscle Ups
1 Shuttle Sprint = 5, 10, 15 yards
6 Burpee Box Jump Overs 24/20"
-Jump clear over the box
*3.) 3 Rounds
10 Unbroken Strict Pullups
10 Unbroken Strict Handstand Pushups
-Any time you break (come off the pullup bar/wall) Bike 10/7 Cals
09/03/2019
1.) 3 Rounds
15 Sec Downward Dog
30 Sec Pigeon Stretch per side
2.) 20 Rounds
100m Run (Door to Door ONLY)
5 Toes to Bar
3 Box Jumps 36/30"
1 Deadlift 385/275lb (Scale to 85%)
*3.)Every 2 min for 6 Rounds
2 Front Squat @ 90% 1RM (does not have to be unbroken, just completed in 2 min)
09/05/2019
1.) 6 min Lacrosse Ball Shoulder Smash (3 min per side)
2.) With a Partner for time:
100 Thrusters 135/95lb (Every time you switch working athletes, both athletes must bear crawl 40ft together)
100 Ring Dips - Muscle Up if able (Every time you switch working athletes, both athletes must bear crawl 40ft together)
100 Assault Bike Cals (Every time you switch working athletes, both athletes must bear crawl 40ft together)
Workout must be done in order, each movement completed before moving onto the next.
*3.)Every 2 min for 6 Rounds
2 Overhead Squat @ 90% 1RM (does not have to be unbroken, just completed in 2 min)
09/06/2019
1.) Every 2 min for 5 Rounds
2 Snatch @ 90% 1RM (not touch and go - take time to set up)
2.) 7 Rounds
200m Run
20 Unbroken Double Unders
10 Alt. Dumbbell Squat Snatch 50/35lb
1 Power Clean 225/165lb
-5 Burpee penalty for breaking on double unders, one time per round AND start back at zero
*3.) 5 Rounds
40ft Yoke Carry 4x45lb/4x25lb (one per post) 20ft down and back
4 Sandbag Over the Yoke 150/100lb
09/09/2019
1.) Every 2 min for 6 Rounds
1 Clean & Jerk @ 92.5% 1RM
2.) 3 Rounds
10 Overhead Squat 155/105lb
15 Cal Assault Bike
20 Strict Handstand Pushups
*3.) 3 Rounds
10 Reverse Hyper
10 Glute Ham Raise
09/10/2019
1.) 3 min IT Band Smash, per side
2.) 30 min AMRAP
200m Run
40 Abmat Situps
200m Run
30 Alt. Pistol Squats
200m Run
20 GHD Situps
200m Run
10 Bar Muscle Ups
200m Run
5 Sandbag Cleans 150/100lb
*3.)Every 2 min for 6 Rounds
1 Front Squat @ 92.5% 1RM
09/11/2019
1.) 3 min Calf Smash, per side
2.) For Time:
2001m Run
11 Box Jumps 30/24"
11 Thrusters 115/75lb
11 Chest to Bar Pullups
11 Power Cleans 175/115lb
11 Handstand Pushups
11 Kettlebell Swings
11 Deadlifts 175/115lb
11 Push Jerks 115/75lbs
2001m Row

09/12/2019
1.) Every 2 min for 6 Rounds
1 Snatch @ 92.5% 1RM 
2.) 3 Rounds with a Partner
At the same time, each athlete does 50 Air Squats, then Sprints 100m
Accumulate 4 Legless Rope Climbs Total, one works, one rests
At the same time, each athlete does 25 Push Ups, then Bear Crawls 40ft
Accumulate 100 Double Unders Total, one works, one rests
At the same time, each athlete does 10 Strict Pullups, then does 10 Sumo Deadlift High Pulls 95/65lb
*3.) 5 Rounds
100m Farmer Carry 50/35lb Dumbbells
5 Devil's Press
09/13/2019
1.) Every 1:30 for 6 Rounds
1 Strict Press @ 92.5% 1RM 
2.) 15-12-9
Chest to Bar Pullups
Power Snatch 115/85lb
*3.) 7 min EMOM
30ft Yoke Carry 25lb/15lb on each post
10 Burpees
-Scale burpees if you cannot maintain 10

09/14/2019
1.) Every 2 min for 6 Rounds
1 Back Squat @ 92.5% 1RM
2.) 8 min AMRAP
10 Pushups
20 Power Cleans 75/55lb
40 Double Unders
09/15/2019
1.) 10 Rounds
10 Wallballs 20/14lb
15 Calorie Row
20ft Handstand Walk
2.) EMOM 10
5 Burpees, then max effort Situps
09/16/2019
1.) Every 2 min for 6 Rounds
Snatch 5@75%, 4@80%, 3@85%, 2@90%, 1@92.5%, 1@92.5%
2.) 12 min AMRAP
10 Pushups
10 Pullups
10 Deadlifts 185/125lbs
*3.) 4 Rounds
200m Run with plate locked overhead 15/10lb
10 Tire Jumps

09/17/2019
1.) 12 min Lacrosse Ball upper body smash - use it well
2.) 18 min AMRAP 
30 Alt. Pisols
25 Box Jumps 24/20"
20 Toes to Bar
15 Deficit HSPU 45/25lb plates
10 Ninja Roll Ups
*3.) Every 2 min for 6 Rounds
Front Squat 5@75%, 4@80%, 3@85%, 2@90%, 1@92.5%, 1@92.5%
09/18/2019
1.) Every 2 min for 6 Rounds
Strict Press 5@75%, 4@80%, 3@85%, 2@90%, 1@92.5%, 1@92.5%
2.) 3 Rounds
80ft DB Farmer Carry (40ft down and back, you pick the weight)
Row 20 Cals
10 Burpees Over Rower
*3.) 5 Rounds
7 Glute Ham Raises
7 Back Extensions
09/20/2019
1.) Every 2 min for 6 Rounds
Back Squat 5@75%, 4@80%, 3@85%, 2@90%, 1@92.5%, 1@92.5%
2.) 7 min AMRAP
10 Alt. Jumping Lunges
7 Cal Assault Bike 
4 Medball GHDs 20/14lb
1 Bar Muscle Up
*3.) EMOM 5
5 Devil's Presses 50/35lb DB
5 Burpees to 12" target
09/22/2019
1.) 10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pulls 95/65lb
- 1 Sandbag clean after each round of SDLHP 150/100lb
2.) EMOM 10
10 Alt. Single Arm Kettlebell Swings
-Add load each round
Whiteboard
7 (?) + 5 SUs
105# SP
235 SP, 3# PR