Scott Adler

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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

11/01/2017
1.) HiJinx
20 minute cap
Row 100 cal
100 Wallballs 20/14lb
100 GHD Sit-ups
*2.) 5 sets of 3 Snatch @ approx 75% every 3 minutes
note: reset each snatch
*3.) Deadlift 3-3-3-3 @ approx 85%, rest no more than 3 minutes between sets
*4.) for time:
5 Clean 225/155lb
20m Front Rack Walk 225/155lb
4 Clean 225/155lb
20m Front Rack Walk 225/155lb
3 Clean 225/155lb
20m Front Rack Walk 225/155lb
2 Clean 225/155lb
20m Front Rack Walk 225/155lb
1 Clean 225/155lb
20m Front Rack Walk 225/155lb
*5.) 3 rounds 
15 Reverse Hyper
15 Strict Toes to Bar

11/03/2017
1.) Forward
4 rounds 
Run 400m 
20 Box Overs 24/20"
2.)  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 
*3.) Every 3 minutes for 4 rounds 3 Back Squat @ approx 85%
*4.) Every 90 seconds for 5 rounds 3 Position Clean (HH,H,F) + 1 Jerk @ approx 75%
*5.) 10 minute EMOM
odd - 20/16  cal Assault Bike
even - 15 Chest to Bar Pull-ups
note: scale reps to 15/12 cal, 10 c2b
11/06/2017
1.) Armory
20 minute AMRAP
5 Deadlift 315/225lb
rest 30 seconds
100m Sprint (door to door)
rest 30 seconds
note: transition between movements during 30 seconds. deadlift is meant to be unbroken if that's too heavy scale down to weight you can manage throughout the entire workout. racing on the sprint is encouraged
*2.) 3 Overhead Squat every 2 minutes for 12 minutes @ approx 75%
*3.) Muscle Up Challenge Day 23
23 Muscle Ups
*4.) Every 3 minutes for 15 minutes complete:
15 Bar Facing Burpees
20 Dumbbell Overhead Lunge 50/30lb 10 right arm/ 10 left arm always alternating legs
rest for remainder of 3 minutes
note: fast but consistent 
*5.) 3 rounds
15 Reverse Hyper 
15 Back Extension
note: make the back ext pretty please
11/07/2017
1.) cucaracha 
Complete 2 rounds of each stage within 3 minutes to add another 3 minute stage and another 2 rounds with the Hang Power Snatch and Bar Muscle Up going up by 3 reps each stage. 
15 minute time cap
In 3 minutes complete:
2 rounds:
9 Hang Power Snatch 75/55lb
25 Double Unders 
3 Bar Muscle Ups
In 3 minutes complete:
2 rounds
12 Hang Power Snatch 75/55lb
25 Double Unders
6 Bar Muscle Ups
In 3 minutes complete:
2 rounds
15 Hang Power Snatch 75/55lb
25 Double Unders
9 Bar Muscle Ups
In 3 minutes complete:
2 rounds
18 Hang Power Snatch 75/55lb
25 Double Unders
12 Bar Muscle Ups
In 3 minutes complete:
2 rounds
21 Hang Power Snatch 75/55lb
25 Double Unders
15 Bar Muscle Ups
note: if you fail a stage drop down to the prior stage and continue at that stage through until the 15 minute cap
*2.) Hang Power Clean 3-3-3-3 @ approx 75%, rest 3 minutes between sets
note: drop each rep but make sure you stand up with the barbell before cleaning when pulling from floor each rep
*3.) From blocks Split Jerk 3-3-3-3 @ approx 75% from blocks every 3 minutes 
*4.) 7 minute AMRAP
15 cal Assault Bike
20m Handstand Walk
*5.) 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.
11/08/2017
1.) Every 2 minutes for 3 rounds 3 position Snatch (HH,H,F) @ approx 75%
2.) Avalanche 
14 minute cap
1000m Row
15 Burpee Box Over 24/20"
750m Row
15 Burpee Box Over 24/20"
500m Row
15 Burpee Box Over 24/20"
250m Row
15 Burpee Box Over 24/20"
*3.) Back Squat @ approx 90% 2-2-2 rest 3 minutes between each set
*4.) 100 Push-ups
100 Sit-ups 
*5.) 4 minute AMRAP
3 Clean 185/125lb
6 Handstand Push-ups 

11/09/2017
1.) Every 2 minutes for 10 minutes 4 Front Squat @ approx 70% 
2.) New Shoes
3 rounds 
8 Dumbbell Single Arm Push-Press up to 100/70lb, R
15 GHD Sit-ups
8 Dumbbell Single Arm Push-Press up to 100/70lb, L
15 GHD Sit-ups
note: this is meant to be heavy, go up to 100lb db if you feel like it but whatever it is going above your head needs to be fully locked out at the top with the dumbbell over your bone structure, dictate your weight based off of that ability
*3.) Clean Extension -> Power Clean EMOM for 8 minutes @ approx 80% 
*4.) 5 rounds
20m Barbell Overhead Walk 185/125lb
1 min Handstand Hold
*5.)  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 
11/10/2017
1.) "Roy"
5 Rounds for time:
15 Deadlift 225/135
20 Box Jumps 24/20
25 Pullups
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
*2.) 20's
20 minutes of each:
Row
Assault Bike
Run
Note: get that heart rate up off and on throughout 20 min of each i.e. sprint here and there 
*3.) 5 rounds
10 Dumbbell Bent Over Row 50/30lb
10 Wallballs 20/14lb
Note: as fast as you can go
*4.) 5 rounds
30 second parallette L-sit
5 Muscle Ups
11/14/2017
1.) Every 3 minutes for 15 minutes do 3 reps of complex:
Clean Pull to Hang Position->Hold 3 seconds->Clean from Floor @ approx 80%
2.) Giraffe
50 Air Squat
30 Burpee Box Over (handsies and toesies) 30/24"
40 Air Squat
20 Burpee Box Over
30 Air Squat 
10 Burpee Box Over
*3.) Deadlift 2-2-2 @ approx 90%, rest no more than 3 minutes between sets
*4.) 5 rounds
6 minute cap
9 Overhead Squat 115/85lb
5 Bar Muscle Ups
*5.) 3 rounds
15 Back Extension
15 Reverse Hyper
11/15/2017
1.) MC
3 rounds
30/24 cal Assault Bike
12 Shoulder to Overhead 135/95lb
Rest 1:30
2.) 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.
*3.)  Every 2 minutes for 12 minutes 2 Overhead Squat @ approx 85%
note: this is heavy so please if you rerack that bar behind your head you make sure your wrists lead and your elbow stay high bringing that bar down.
*4.) Every 3 minutes for 15 min complete Snatch complex 3 times
Snatch Pull to Hang->Pause 3 seconds->Power Snatch from floor @ approx 80%
*5.) EMOM 10 min. 
odd: 15 Toes to Bar
even: 3 Wall Walks
note: top of wall walk should mimic the same perfect posture you'd have if you were on your feet, nose and toes
11/17/2017
1.) Deer Classic 300
300 Burpees for time
*2.) 5 x 30 cal Row, rest 2 minutes after each segment
*3.) 12 reps of complex: 1 Snatch Pull to Hang->Pause 3 seconds->Snatch from hang @ approx 85%, rest as needed but remember you have 12 reps
*4.) 7 minute AMRAP
12 Chest to Bar Pull-ups
12 Handstand Push-ups
*5.) Tabata GHD Sit-ups
Then with no rest 
3 minute plank
note: rest sitting up on the GHD sit-ups and 3 minutes of plank and it's over so if you're resting you're cheating those abs, beach season is right around the corner 
11/22/2017
1.) Black Veil 
3 rounds
50 Wallballs 20/14lb
75 Double Unders
25 Toes to Bar
note: feel free to rx+ with 25/16lb wallballs
*2.) 3 Overhead Squat every 90 sec for 6 rounds @ approx 75%
*3.) Deadlift 6-6-6 @ approx 75%, rest no more than 3 minutes between sets
*4.) 3 rounds
15 Reverse Hyper 
20 Hip Extension
Whiteboard
Nothing for time
Crossfit Generation - Thanksgiving Dinner
80 Cal row/70 WBs (14#)/60 sit ups/100 burpees/500m sled pusg(105#)/300 dus/40 DB sn each arm (35#)/1000m run. 7min EMOM DL/PClean/FS/S2OH @ 145#
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