S02E64 LEGENDS CHAMPIONSHIP 2022 ONLINE QUALIFIER WORKOUTS BREAKDOWN

FRESH- the 2022 Online Qualifier workouts for the premiere off-season CrossFit Masters Competition, the Legends Championship @legendsmasterscomp @thebobjennings @joe_linton84, presented by Mayhem Athlete @mayhemathlete. Dave and Sam offer their analyses and hot takes on the workouts, and speculate on what scores it will take to be able to make it to the 2022 Legends Championship, which will be held December 8-11 at the CrossFit Mayhem, Cookeville Tennessee. The competition will be programmed by the GOAT @richfroning himself!

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S02E64 LEGENDS CHAMPIONSHIP 2022 ONLINE QUALIFIER WORKOUTS BREAKDOWN

[00:00:00] David Syvertsen: All right. Welcome back to the herd fit podcast. I'm coach David Syvertsen. I'm here with Dr. And coach Sam Rhee. We are going to go over the legends qualifier workouts. For those that don't know the legends qualifier is a master's only competition starts at age 35 and goes up until as high as you want it to go.

I think the last division is 65 plus the legends championships will be hosted at CrossFit mayhem in Cookville Tennessee. In I think it's December 12th, no

[00:00:27] Sam Rhee: eighth through 11th,

[00:00:28] David Syvertsen: eighth through 11th. December the second week of December. And to qualify for that, there's a few different routes to qualify.

Everyone that qualified for the games. Got an auto invite. So that means basically the top 10 athletes across the world and every age group get an auto invite. I would say the majority do not take it especially the international athletes.

But if you did qualify for the games, you get an auto invite. Another way. The legends has several different relationships with different gyms across the world. They would that host a two or three comp day competition. And the winners from those events get an auto bid, so they don't have to do the qualifiers.

And another way the winners of the last year's legends championships have an auto bid. So those are the ways that you don't have to do the qualifier to actually compete at the championships. Everyone else, you have to go through a series. Of six workouts that were just dished out a few days ago from the Joe Linton and Bob Jennings.

And I think rich phoning was also played a part in programming. You now have three weeks to take on the six workouts macro level. Before we get into the workouts strategizing, what are good scores? What do we think the cutoff point will be? This is a really responsible way, in my opinion, to allow athletes that are masters to take on a qualifier, not have to do everything in one weekend.

Wait, do you have to qualify? I do not have to qualify. Why don't you have to qualify because I won last year. Oh, nice.

[00:01:50] Sam Rhee: It's okay. Don't

[00:01:51] David Syvertsen: even mention it though. So I I'm glad I don't have to do 'em. I am for the sake. I do want to do a few of the workouts. I'm still nursing a little bit, a knee issue right now.

So I don't want to do the ones that are gonna jeopardize that, but I want to do a few of the workouts to help some of our athletes that are doing them. To kind of give them some thoughts. It's always it's best. The best feedback you can give on a workout is after doing it. There's no question. And so I wanna do it.

And I also have a couple people that I talk to on Instagram that are across the country, that it helps to have. I, whenever I've done qualifiers, it always helped to have someone else's score, not even to chase or run away. Just to have a gauge, right? Like a lot of us, we kind of go into this and the, the what makes the legends qualifiers really unique.

And I love that they do this. It's called a blind leaderboard. So we have three weeks to do these workouts. And you have no idea where you stack up until everything is done, signed, sealed, delivered, right. You don't get to see a score from someone else on on the online leaderboard. Go redo it and try to beat that person.

And I think that's, that really brings you closer to what a real competition is. You just gotta do your best. But back to the three week time window, it it's for master's athletes. The recovery component is tough. If you're gonna have six workouts in, in four days or even one week, that would be really tough.

But even just logistically, it's really tough for people that have jobs, families, kids, Master's athletes right. To try and jam all these workouts in too short amount of time. I mean, we even have a three week window here, 21 days, and we have some athletes that are gonna have a hard time fitting six workouts in, in that time domain.

So yeah. You know, I, I love the process of what they do with the qualifier. I think more people should do it like them like Joe and Bob and, and now rich. I think it's a really, it's a responsible way and it's, it makes it more fun and it makes it more inclusive and. By inclusive cross at bison, has we have 36 people signed up for this qualifier?

Yeah. And that, that's a really cool thing. It's, it's a cool thing to be a part of. It's a cool thing to kind of help out that gets a little hectic, but it's all worth it. It always is. And I, I think that part of that is it's, it's a very fun, doable process for people that have three weeks. And this is the first time that the qualifier workouts have a scaled division.

Now the championships in Cookville, there will not be scaled division. You can't qualify for anything through scaled, but there still will be a scaled leader board. There'll be scaled winners. If you videotape your workouts, you'll be eligible for their prizes whatever they are. So I just think they've done a really good job over the years of making it more and more inclusive, more and more professional, but also just logistically more doable for gyms and athletes.

[00:04:23] Sam Rhee: This has really gotten big time. If you saw the competition last year, Annie Sakamoto and Sean Wood. Were the announcers and bill grr and bill Grundler. Yeah. Yeah. Very, very professionally done. The workouts were very intense. The performances were extremely high. They took it up a notch this year with rich phoning and, and putting it in Cookville.

I think that's going to add a lot of interest and even more people are gonna show for this one. Yeah. I think that if you're gonna look for an off season competition for masters, This one is the one

[00:04:54] David Syvertsen: to go to. And, you know, I just to, and we will get into workouts to promise, but even to bring that up I, I talked to my coach, Henry Toran, my former coach, Henry Toronto, from craft to coaching about this and, you know, pursuing the games I think is great goal for a lot of people.

It's very lofty. It's very hard to achieve. It makes you working hard, blah, blah, blah. Right. It's unrealistic for a lot of people, but to qualify for something like this is a little bit more realistic and we could see masters competing really shift to this is your season. This is your open, right? And then if you qualify, it's just more realistic to make it to a live competition in this setting than the CrossFit games.

[00:05:28] Sam Rhee: Only 10 people in each division make it to the CrossFit games worldwide and, and it's worldwide and very, yeah, the elite of the elite have to compete and it's, it's so difficult, but the athletes that I know that competed in this last year, like Kathleen Stanton. Yep. It. Like such a high level competition for them.

Yeah. Yeah. They, they love that experience. And if you are someone who is sort of a quarter finals to semis type of person, mm-hmm, somewhere in that region with the age group online qualifiers, you have a legit shot of competing against some really amazing athletes

[00:06:03] David Syvertsen: here. Yep. Yep. All right. So let's go over these qualify workouts.

There are six of them, and if, again, if you look at it from a macro level, The, the it's a very balanced test of fitness. There's gonna be some workouts here that you love. Some that you hate, some that you think are unfair. Some that you think are fair, you're biased towards what you're good and what you're bad at.

I think big picture, they did a good job. We're gonna talk a little bit about strategy, a little bit about the actual workout. Maybe a couple things we could change, but again I've been on the programming side for a long. You can always, someone's always gonna have an opinion about it. Good or bad. So, before we get into it, I just wanna say that, that the it's a very bounced test and very well programmed.

I'm not gonna go over every single scaling option for every single age group and, you know, RX scale. They'll just for the sake of time. So I'm gonna go over the RX workouts. And. Because the stimulus and strategy will be the same for, for basically everything. Let me ask you this.

[00:06:53] Sam Rhee: Yeah. Globally. What did you see as big picture differences between last year's online qualifier for the legends and this year online qualifier?

Ah,

[00:07:01] David Syvertsen: man, that's a good question. I mean, it almost looks like. These are workouts that Joe and Bob would have programmed. So I'm not sure who programmed this. Was it rich? Was it Bob and Joe, you know, we're gonna try to get Joe on at some point. The Joe Linton who's is one of the guy, the founders, and one of the guys that really runs the backside of, of legends.

I, I would think that he's still are him and Bob are still the ones. My, I don't see a major difference other, it does look like there's a little less skill. And it's a little bit more inclusive this year. Like in the past couple years, they've used these really heavy dumbbells mm-hmm that some people just could not move that handstand walks mm-hmm

Um, so I, I just think that these guys are really good at just sticking to classic CrossFit, couplets, triplets every now and then something heavy. Right. So many couplets and triplets. Yeah. And that's really what the sport is. And that at this level, I really think it is games is a different, different kind of ball game.

But I think that the really macro level, I don't think the programming is that different. I know some people that have been doing it for two years in a row will say, I like this year better. I like that year better. This was easier. That was harder. But it's again, that's buyer swords. What that athlete is you think this will

[00:08:03] Sam Rhee: screen for.

The qualified athletes it'll get the most qualified athletes to

[00:08:08] David Syvertsen: the yeah. I mean competition. I do. I, I think that if you have a significant weakness on macro level weakness, whether it's lifting it's engine, it's gymnastics it's going to pop up. And the only way you're gonna qualify for is if you have something else that offsets, like, if you're really like a four out of 10 at something, but you're a 10 out of 10 at something else in, within this programming, you can average out to that seven outta 10 and, and hopefully you have more wins than losses in regards.

[00:08:33] Sam Rhee: I, I don't have a goal for competing at legends. Yep. I did sign up and I will be doing all of them. Awesome. And I think they're very accessible. The, the issue is, is how much pain do I wanna put myself through? These are all mental workouts to me where. If I go at 75%, it's not bad. Yep. If I go at 90%, it's gonna be really bad.

Yeah.

[00:08:55] David Syvertsen: So I, I did a couple of them back to back this morning and like, I'm, I will, I'd be lying if I went, went into it and said, like, I went full send, just like I would, if I was trying to qualify, like, there was a moment in the cowgirl burpee one, which we'll talk about in a sec. I was asked, like, do I really need to be doing this and like, you know, and like this workout, this is gonna be one of the things I say about workout.

One. It is more about this workout is more about desire and grit than any ability you have. And it's tough if, if you're not really pursuing something specific, it's hard to really get those extra 10 seconds off your time. All right. So what has workout one workout 1 27, 21 15 9 Cal lateral burpees over bar.

So that's a 10 minute. And the guys and girls reps are the same. So the females, like if you think you're in a qualifying state, I think you need to finish the workout for most divisions, not all. And I, I, but for the guys, you do have to finish this workout with plenty of time left on the clock.

I think most guys are gonna have to be sub eight. I think the younger divisions have to be closer to seven minutes on that. Again, like you said, unless you have a, a huge. Lift and the snatch event or something like that. But I think to, to be a qualifying athlete, you're gonna have to be low sevens guys.

Ladies, I think you're gonna have to be somewhere in the low to mid eights. Again, older divisions, you have a little bit more leeway there and there isn't a ton of strategy behind this, but I will say the 27 is a trap. You know, think about any 21 15 9 that you've done in the past, right? Fran Elizabeth there's, it's a very popular rep scheme, right?

I always tell people that it's all about the set of 15, it's that middle set. If you can really push through and maintain speed and effort and, and quality of movement, and that set of 15, you're probably gonna have a good score, whatever you were going for. You'll probably have that, but in this workout, because the workout starts off with 27, you get out of that.

You don't feel ruin. Right, but you're tired. And now you're starting a 21, 15 9. Like I remembered being in that 20, the set of 21, I just did a couple hours ago and I was like, oh man, like, this is gonna be nasty. You're gonna have to like really put your teeth together and just kind of, you know, go as hard as you can.

I, I think specifically my, my strategy for this. Was push the row a little further than I normally would in this kind of workout because their standard is that you're allowed to step over the rower. There's no standard. You just, they just said, get over the rower, get whatever you wanted, do get over the row.

And it is amazing when it comes to your heart rate, jumping and landing from a jump is what spikes the heart rate up more than anything. So the fact that you have, you get to cut that out of the burpee. I'm not gonna say the burpees are easy, but they're easier. Because you get to step over and you never really get to a point where you have to stop

[00:11:36] Sam Rhee: classically.

When I do this type of workout. I know if I go 95% on the row, it'll kill me. Yeah. So if I go 85% and only lose a couple seconds, mm-hmm it won't gas me for the rest of it. Are you telling me that I should go like closer to my 90 to 95 on the row? I

[00:11:55] David Syvertsen: wouldn't say 95, I would say closer to 90. Okay. Yeah. Like I, I would try to row at like a 90% effort the entire time.

Yes, your 27 Cal row. You'll probably have a higher Cal per hour pace just cuz you're fresh, but you don't want to go skyrocket. But I, I think that when you get on the rower, that's the one thing about these row burpy workouts. I've done so many of these over the years. As much as your heart rate really starts to suffer.

At some point, the movement patterns are like, you really can get back in the rower and maintain some power and strength. And I've watched a few people do this so far. I've watched seven people do this workout so far. I did it myself and. That those pulling muscles that you really can have, like your latch, your biceps, all these, the pulling process of the row.

You can put a lot of effort into that. And I really think you can maintain that Cal per hour pace. And then you're, you know, you're someone that's very good at purpose when you're tired, it's a strength of yours, right? You stay low, you get over the road. You're well conditioned, right? That's a big part of this workout.

I, I think that you're never gonna get to a point where you can't do this. Now, if this was, you have to jump over, it's a different ballgame.

[00:12:51] Sam Rhee: When I saw a lot of the women do it, it's, it is harder because they're not scaling the Cal row part of it. Right. I think for the average athlete, who's pretty decent.

Even if you're a woman, I saw a five foot tall, a hundred, five pound woman. Yeah. Get pretty close to the nines. I think you should be able if you're reasonably conditioned as an average athlete, you should be. My goal is to get to the nine. You know, competitive, like you said, you have some goals there, but I think a lot of people should just try it and see, can I get to the nine?

Maybe I can even finish if I really feel really good that day.

[00:13:20] David Syvertsen: Yeah. And I'll say the last thing I'll say about this workout, your warm ups very important. Oh, really? It's very important. So I, I would, I'm gonna suggest this. We're actually doing this as a gym in a couple weeks, but, or I would say about 10 days from now, but.

I, I think it would be foolish to be like, oh, there's no squatting. There's something I really need to want for like, I'll just do a little bit of row and then I'm ready to go. Like, I would do a very general warmup, five to 10 minutes, little bit of backside stretching, posterior stretching. But this is what I did.

I had other people do it and it's helped me out a lot for two reasons. All right. 8 6, 4, 2 Cal row burs over bar at your workout at your intended workout. Pace. Like you go hard, get your heart up, get tired, rest about five minutes and then go hit the workout. And what that does. That's 20 reps of both that can kind of give you a, a rough, like a rough idea of what your time could be in a workout if you maintain those paces.

Right? So that's 20 reps. Let's call it with all the transitions. Let's say it's gonna be about a quarter. So however long that takes you. That is probably gonna be a quarter of your time. So if you have an eight minute goal, you should be able to get that 8, 6, 4, 2 done in another two minutes. And then how long do you wait before you actually start the work workout about five minutes.

You want the heart rate to come down, but again, this is classic. You don't want to go from resting heart rate to max heart rate, just like that. It feels a lot worse. You feel like you're suffocating, you're better off starting getting that, like that primer out of the. A lot of people don't like to do this, especially my morning athletes.

Yep. They don't like to warm up hard. Yep. And I really think your score will be better. Or if that's what you're going for in this workout, you need to get tired, but not blow yourself out 20 and 20 with a five minute rest before you start will not be that hard. Yeah.

[00:14:52] Sam Rhee: Hhu says that a lot. I've. Seen him post a lot about the warmup and the reasons.

And that makes

[00:14:57] David Syvertsen: sense to me. Yep. Yep. All right. So that's workout one, workout two. We are doing this in a couple days. I'm really looking forward to watching a lot of our athletes do this. It's a very balanced test. It's a eight minute cat. You like watching people? I do. We just talked about people being like weird, right?

I guess I'm pretty weird too. Okay. So three rounds for. 21 to the bar, 15 front squats guys, 1 35 ladies, 95 pounds, another

[00:15:20] Sam Rhee: simple couple, which means, you know, it's

[00:15:21] David Syvertsen: gonna hurt. It's gonna hurt. Eight minute cap. So the, the fastest times in this workout, I think the fastest, you're probably looking between three and three 30.

Like I think there are some people that could treat this in slightly longer than a Fran domain. Wow. And, but the, the people that do that are probably unbroken on the front squats, no matter what, I'm gonna talk about that in a sec. And to a bar, maybe breaking that up once per set, on average, maybe your first set, you go unbroken,

[00:15:49] Sam Rhee: who do you think is gonna be faster?

The best women or the best men?

[00:15:51] David Syvertsen: Hmm. That's a good question. I think generally speaking women are usually better at to bar. But yeah, I, I, I think, and I also think, I think the short range of motion could help out. Like you have to be a fast squatter to really Excel in this workout. And like that, that times, I mean, I just said like, not even like a strong squatter, but you have to squat fast, right?

Like Matt Malone would crush this. I was just thinking I wanna see Matt Malone. I'll ask him. I'll see if he'll do it. But, so this is the workout that a lot of people are gonna look at. Like where do I break things up? Okay. My opinion on this is going broken. going broke until you die. Treat the front squat.

I would go at the front squats more aggressively than I would the toes of bar, even if you're a great to bar person, because if you break up front squats and a workout like this, yeah. The process of dropping the bar. Cleaning it waiting, doing another clean, getting set up. It takes a lot longer. It's just more time than you getting to, to bar coming off the rig, shaking your hands and then hopping back up.

I agree. It's just less time set up, right? Yeah. And so that, that's like my first suggestion, if you're looking at this, right. So I would try as hard as you could to do the biggest possible set you could on the front squats. And that's the first thing. The, to bar. There are a few different ways to do Tobar there's like a faster, less efficient way.

Mm-hmm, there's a slower, more efficient way. I think you should gonna have to, I would go with the speed on this workout. This is a fast workout for 63 to Tobar as, as far as long as I could, I would try to go fast. The one issue that I have with doing the slow efficient ones is the grip. That's it's extra time hanging onto the bar.

And I don't think a lot of people realize how. Your grip gets taxed in a front rack position. There's very few people that have such a good front rack position where their actual triceps are parallel to the ground, to the squat the entire time that it's actually just sitting on the collarbone. At some point, as you go towards the bottom of your squat, your forearms are preventing the bar from coming off your shoulders a little bit.

So now you drop that bar bell. You have a tired midline and you got bottom the bar, you just can't hold on the bar that well. So that's something that we should all just be aware of. Maybe in your warmup that we should play around with the idea of. Trying to get that front rack really loosened up little, extra time, stretching, little extra time in the mobility.

And then a little, maybe even a little extra time doing some front squats sets of two to three, just because I really feel like the best way to loosen that front rack is to be in a heavy front rack. You know, so I don't want to tell people to go for a heavy front squat before, but even just like front squat holds, you know, like a 95 pounds, 65 pound for the girls just holding the bottom, the front rack, I think could help loosen up the front rack and make that efficient piece,

[00:18:22] Sam Rhee: you know, this one is so for the competitive athletes, it's such a sprint, even your transitions make a difference on

[00:18:29] David Syvertsen: a good point.

Yeah. It's so crazy. Yeah. So your bar's gotta be eight feet away from the polar bar. Your barbell's gotta be eight feet away from the polar bar Uhhuh. And you know, that sounds like a lot. It's really not. It's a few steps and you're there. And I think that's part of just the, you know, legends, just like the cross of games and the open, the quarter finals, they wanna make everything similar.

Right. This was not the case. Five, six years ago. They, they would just send you the workout and you'd have people having their barbell, like a foot away from the pull-up bar and just hop right into the squat. So it, it does make a difference. It makes it a more even playing field. Now I. What are the best times we just said it.

What are the times? This is gonna be a little bit of a guess, right? Cause I haven't seen this or done this yet. I haven't even talked to anyone. That's done this. What are the times that are kind of like that cutoff point? Like whenever I'm trying to qualify for something, that's kind of like, what's more important to me.

It, especially if it's like, ah, it's on a great workout for me, it's on a bad workout. Like what's the, what's the number I need to be under to be considered, you know, top 30, top 35, like that that's really, if you're trying to qualify for this thing, mm-hmm and they're taking 30 people. Mm-hmm , you know, let's say 25 people because they're probably taking some invites from other areas.

You probably need a top 30 score on. All right. Okay. Let's put it that way. Top 30, top 33 score on average. So what's that number? Like? What's that number? I think just on, based on reps per minute, and the fact that it's not a light front squat. I know, I know some of you strong guys and girls like no it's light.

It's not a, it's not a light workout. Alright. I think if you can be sub 4 45, that's gonna be a good spot to be in. Wow. You should be happy about that. And it will hurt. It will hurt. It'll almost feel like Fran ish. And so if you're looking at it from that perspective, if I think that's it's 36 72, 1 0 8, it's 108 reps.

Like if you can be under. You know, if you could be just a little quicker than 20 reps a minute on average, I think you're gonna be in a good spot. I think it's gonna come

[00:20:16] Sam Rhee: down to the toes to bar you think so? I think so for me it would, yeah. I mean, I can always, you know, I have a rate of speed for my front squats.

Yeah. And I can. Probably maintain it. You have really good positioning

[00:20:27] David Syvertsen: in your squats

[00:20:27] Sam Rhee: too. Yeah. And more so, cuz actually it's one 15 for the 50 and over. Yeah. Right. But even if it was 1 35, it wouldn't be horrible. Horrible. Mm-hmm yep. It's really, and we've been doing a lot of toast to bar mm-hmm and I have a limit of maybe about 30, right.

Or maybe 35. Yep. And then I just start losing it and I don't know exactly how I would partition it in order to try to keep my number. Longer. Yep. Before I start doing that, awful single, like double swing

[00:20:56] David Syvertsen: sort of thing. Yep. So my suggestion on that is I like descending rep schemes and I, I think a lot of people go into a set of 21.

They're like, all right, I wanna do three sets. I'm gonna do 7, 7, 7. And it's just easy. It's like the math is easy and I think that's why we pick something like that. I think it's a better idea to go nine 70. On the toaster bar, because it's, it's great to know that. Especially once you start getting tired, you start having some doubt in your head.

Mm-hmm that you're doing less reps than your previous. And you know, you're doing two less reps and that adds up to 21, 9 75. So if you really do fear the toaster bar, you think that's gonna be the limiting factor? I like that idea of going 9 75, or if you need more sets, try to pick a descending rep.

Spend a little bit of time thinking about that. And I would say that first number should not be more than 60% of your max unbroken. So again, a little bit of math here. I can help you out with if you want some help on that. But the challenge for everyone, I'm gonna throw this at everyone on Tuesday.

When I coach, when you get to that third set of the front squats. You hang onto that thing unless you actually fail the front squat. Absolutely. Like there is no question because remember that's about 30 seconds of work. I would say 30 to 40 seconds of work, 15 squats in that position. Some people can be faster.

I know some people are a little slower, but on average, 30 to 40 seconds of work, let's call that. . So if you do fall off the pace of what we just talked about 20 reps a minute, you know, in the back of your head, if I can hang onto that shit for the last 15 reps without dropping it, you'll make up some margin there.

Just keep that in the back of your head. And I want everyone to take that on as a challenge, those 15 squads get 'em unbroken, and I bet you can do it. I need say I'm broken. all at some point. All right. So workout number three. This is by far the worst one. It is a 20 minute. three rounds for time. 25 box step up with a dumbbell 50 for the guys.

35 for the girls. The ways go down a little bit. As we get older, right? 100 double unders 50 wall balls. Normal weight, wall ball, normal height wall ball. That is just constant pushing with the legs. For as long as this takes you, you're going to be pushing the ground with your legs on your probably with a lot of the weight being on the front of your foot, if not all of the weight being on the front of your foot.

So this is gonna be a quad killer. The people that I'm having, trying to qualify and the gym people that are just signed up for fun. I'm having them do this last . Oh yeah, because I think this is gonna be the one that really you feel for multiple days. Actually it

[00:23:16] Sam Rhee: wrecks you. Yeah. Well, Karen 150 wall balls plus 300 double unders plus 75 dumbbell box.

Step up. Yeah. And.

[00:23:24] David Syvertsen: Oh, and we've done 'em in the open actually. Yeah. Yes, yes. Really, really challenging. They're very challenging. And we, at first we thought it was two dumbbells and I think that was the original picture that they sent out.

But now it's, it's confirmed. It's one dumbbell. You can hold it however you want. That's a big two. When I first saw this and it was too dumbbells, I was picturing one dumbbell in each hand doing step up and that's, that's a lot of weight and it's, this is where. There's a huge size disadvantage. If you, if the step up is hard for you, because it's simply just up your, your thigh, when you're standing in front of it, it is a game changer, workout.

Like you are starting below parallel when you get that foot on the box and to drive yourself up from that piece. Now the fact that it's one dumbbell and you do get to put it anywhere. Like you could put it on your shoulder. A lot of people can bounce it on their back. That will help out a lot. But I still think going into that with really tired legs was what you're gonna do on round two and round three, it's gonna really force you to put some thought into how you approach the things early on.

What is your plan on this?

[00:24:27] Sam Rhee: Whew. Well, I think Probably just not do it. No, I gotta do it. I gotta do it. Sick thing. no you know, the dumbbell box step up since you don't have to carry them down. You know, as a farmer's carry that I would do probably. Slow unbroken, just go 25 slow. Okay. The double unders it depends on my day, some days I'm good.

Some days I'm bad. I'll just try to do as many big sets as I can and get through that. I have to partition the 50 wall balls and figure out how I'm gonna get through that. Cuz that's where I feel like me personally, I'll slow down. I'll mentally just be like, yeah. Oh, I have wait a hundred more after I do these 50.

Yeah. Plus all the others and that's where I'm gonna mentally. Yeah. Shut down. Yeah. Unless I find a way to keep myself

[00:25:10] David Syvertsen: In the game. Yeah. I mean the 50 wall balls is tough, no matter what to do, 50 wall balls after the other work, it really, it's gonna really kind of knock down your, if, if you have, if you normally look at 50 wall balls and say, all right, break it up this way, I would probably say you're gonna have to be a little bit less aggressive

[00:25:24] Sam Rhee: off the bat.

Yeah. Cuz. I don't think I'm gonna stop on the dumbbell box. Step up. Really? Yeah. I'm just gonna go slow and the double unders either, but I could see myself sitting there in front of the wall ball. Yeah. For like 10, 15, 20 seconds.

[00:25:35] David Syvertsen: Or once you start getting no reps, there's a few, no reps in that workout.

It's really gonna

[00:25:38] Sam Rhee: discourage you. And I need to find a way to. Stop myself from taking those long breaks on that. Yeah. So

[00:25:44] David Syvertsen: I'm not, we're, we're probably sounding like really negative on this workout, but I do think this is probably the, the toughest just grind it out workout. I'm also biased towards lower body workouts really kind of get to me at some point.

So one thing I've picked up on with the step up that helps me, and again, I just don't have great lower body capacity is so if you do ignore what I'm saying, but if you struggle with that kind of like local fatigue in the quad as well. When you get your foot on the box, right? You really have the opportunity to do two things to get yourself on top.

You can just really use that foot, that on the box, right. Quad centralize, and just kind of push yourself up. Or if you really put attention on pushing off that bottom leg, as you're coming up and you're using like your calves actually get kind of tired, which could make this the double's a little bit tougher.

But that really shoots you up a lot quicker. And that local fatigue in the quad is a little less because the calf on your opposite leg is doing a lot of work. So that's like, that's one thing I've really picked up on is I, I put it on a shoulder, right. Sometimes I have to like, kind of hold it there.

Sometimes I, I can balance it, whatever. Right. You gonna play around with that. And it's uncomfortable. It hurts, you know, you'll have to suck that. But the strategy of foot, the box, push your bottom leg up, I think can help out grind it out. Like I agree with Sam. I don't think it's worth trying to break those up because it's a process to put that thing on your shoulder.

Yeah. And it it's like, it's not a process to break up wall balls. Like let the ball hit the ground. Look at it for a few seconds, pick it up. So I do agree with Sam that if you are going to do anything on broken in this workout, it should be the step ups now. Question of the day I'm I'm gonna have to, this is a little bit tough for me to figure out what the best times are and then what the what's the cutoff score?

I, I think you're looking at 1, 2, 3, 4, 5. I think you're looking at five minutes around would be good. Right? So a 15 minute time total. Wow. I think that would be like a really good time. Wow. So you're really kind of looking at, you know, a minute. To a minute 30 at each movement. Or you could even say probably you probably need at least two minutes for the wall balls.

Are you gonna go UN broken if you were to do it? If I were to do it, I would probably do the wall balls. I wouldn't, no, I would not do anything in broken. I can't do the double there's some broken, I'm gonna admit that I would be tripping up left and right on this one. But I would definitely do the step ups I'm broken.

I would try to do the wall balls in two or three sets. Descending rep scheme again. So I'd probably do something like, you know, 25, 15, 10, and just try to stick with that. And then just get on the box right away and just start banging out those step up. So that that's my approach on it. So basically like you give yourself a little over two minutes for the step up, and if you gave yourself a little over two to two to three minutes for the double under.

Box step up combo. Mm-hmm that can make things a little easier in your head, right? And again, it's always easy to put this plan on paper, but once it starts to hurt, it's amazing how long, you know, those 50 wall balls might turn to three plus minutes. Now what's the cutoff of this workout. I think it's probably 18 to 19.

Like I think if you really want a qualifying spot in legends, I think you have to finish this workout. And again, unless you have a monster workout somewhere else. This was a workout that I really think tall people have a huge advantage. Mm-hmm and it's the second one. I'll say that about, cause I think tall people have the advantage in the row as well, but you look at some like a tall, a female that we have in our gym.

And the 40 group is Amy Edelman. She's I wanna say she's 5, 8, 5, 9, right? At least. Yeah. And so stepping up for her. Easy wall balls are very easy for her and she, you know, she she's well conditioned. I'm really gonna be curious to see what she could do to workouts for this, what she can do in this kind of workout.

And then you look at someone that's a little bit shorter that also has great capacity with these movements, but it's just a lot harder for you to step up on that box. You have to throw that ball even further on the wall balls. And I think mentally guys, you're gonna have to really kind of keep it together that if, and when you start getting no wrapped on wall balls, it's okay.

[00:29:29] Sam Rhee: The other thing about Amy Edelman is her WBA technique is flawless. Yeah. And I think consistency is so important if I were to do this now write this second. I would think I need to make my w balls as efficient as possible. So I'm not, you know, Mo cuz I do that all the time. If I'm doing short sets, I don't really focus so much on like where am I hitting and catching and moving.

Right. Right. And I. I would at least try for that first set to be perfect. Yeah. And that would help me not feel so

[00:29:57] David Syvertsen: bad, I think. Yeah. What do you have any thoughts before we go to the next one on, I, I think the doubles are gonna be sneaky here. Like just because the fatigue in the shoulders after that first round is gonna be really bad and your legs are gonna feel so heavy.

Just jumping will be tough. Do you, what do you. Going into a jump rope set. Do you like going in saying, I'm gonna try to get to 25, then take a break or do you just go, Hey, I'm gonna go until I start tripping up a little too much and just see what happens. I'm gonna,

[00:30:23] Sam Rhee: I'm the second I go, as far as I can, before I start tripping up.

Yeah. And try to piece it together and try to piece together. I think I, I, I don't know. I you're right. We all have plans and then they fall apart once we start. Yeah. But I feel confident that that would be the least. Difficult movement for me. Okay. Okay. Is to, is to bang out a hundred double

[00:30:41] David Syvertsen: unders three times.

Yeah. And just so you guys know I'm broken double unders. If you do a hundred, it's usually about 50 to 55 seconds of work. So if you know, you're gonna trip up three or four times, or you're gonna take calculated rest again. I think if you're solid on the jump rope, you should be looking at a minute 30 there.

A a give or take about a minute 30.

[00:30:58] Sam Rhee: I feel like I can break three to four times and

[00:31:00] David Syvertsen: I'll still be fine. Yeah. Okay, cool. And again, that is that's another one about that again. Where do you take breaks? Where do you take calculated breaks? There is no setup required for the jump rope, right? It's probably the easiest thing to break up is all you gotta do is just go again.

You have to pick anything up or put it on your shoulder. So again, if you wanna take some calculated rest just for the sake of your heart rate, the jump row's the place to do it. All right. The next one we have workout. Number four. I just did this one as well. This is an eight minute am. Wrap wall walks.

And dumbbell snatches. All right. The wall walks start at two reps, four dumbbell snatches. Then it's four wall walks, eight dumbbell snatches, six wall walks 12, etcetera. So basically the wall walks go up by two, every single set. And then the dumbbell snatches go up by four, every single set. So another way of saying this is every whatever set of wall walks you're on.

You're gonna double that number. That's how many dumbbell snatches you do? All right. I did this. Three minutes into this workout. I knew right away, this is 100% all about the wall walks. Yeah. Even if you struggle with the dumbbell snatch with some people in our gym and that we coach, they struggle with the dumbbell snatch.

I don't think it matters that much. You can't fall apart completely, but you don't need to go on broken there. It's gonna be how many wall walks can you do back to back or does it turn into ideal wall walk, lay on the ground for 10 seconds. That's gonna be the separator in this workout. What are your initial thoughts on this one?

We do

[00:32:19] Sam Rhee: a lot of dumbbell snatches at, at bison and I've feel comfortable doing 20 or 30, even fresh unbroken. Not a problem. Yep. The wall walks suck and , and they're gonna get bad quick cuz you know, two, not a, this I getting PTSD from all the other open workouts and the other types of workouts where ascending wall walks.

You know, I feel like at six to eight, I'm gonna start feeling unhappy about them. I

[00:32:45] David Syvertsen: start to feel this at like right at the end of set of six, I'm like, okay, this is hard. And it just, even, it goes by pretty fast, which is a positive, I would even say, like, you're not gonna be suffering for that long. It's a little stressful though, because you feel like you have, because it's short that you have to get a lot of reps in.

Yeah. I I'll tell what people I, what I got, I got 96, which I think, I think that's five wall walks in the set of 12. All right. So I, I finished the 2, 4, 6, 8, 10 set of wall walks and then. Did the 20 dumbbell snatches. And then I got five wall walks. I believe I have it on video. I'll have to check, but I'm basically sure.

I'm pretty sure it was five wall walks in that set of 12 mm-hmm and it, it was something like that. I was surprised how hard the wall walks got early. I also did it 10 minutes after the row BIA, so, but I shouldn't, I don't think it should have affected my shoulders, but my shoulders were smoke. During the end of the set of six and then the eight and tens, I was like kind of limping through them.

I was pretty slow there. I think I, I might've been a little slow on this one. How much rest were you taking in between each wall walk, would you say? I mean, early on it was like tap to shoulders, take a breath, go back up. Yeah. But at my slowest state, I probably would do one and then probably would take a five second rest, maybe five to six, second rest Uhhuh, you know, it's amazing how much time.

When you take rest, I'm gonna give a little advice on your actual resting position, but like, just like the process of like, all right, I'm resting. Okay. I'm gonna put my hand here and get set up. I'm gonna put my hand here and get set up and like the back of my head, I'm like, you're just resting. Um, But it, it catches up fast and I, what I did like about it, I was able to pick it up in the last, like 30, 40 seconds.

Oh, okay. So like that, I feel like it paces well from that perspective. And then I, I did some reps per minute math again. I, I could probably get a little too deep into this. I don't wanna overwhelm anyone, but I count wall walks just with the amount of repetition and contractions that you're doing on the way back and on the way down, because that's a hard part of the movement as well.

I counted. Three reps. So like a wall walk is three reps permanent to me when I'm trying to figure out a pace. And I, so I, I, when I looked at the 96 rep score over the course of eight minutes, but the wall walks were really worth three in terms of like figuring out reps, permanent pacing, which I'll help some people out with mm-hmm , as the workout gets closer, it's probably a decent score.

I don't think it's the best. I think the best scores will probably be that people got into the dumbbell snatches app. Like they started the 24. Dumbbell snatches. Wow. I think that'll be a really good score. I think the cutoff would be, you have to finish the 10 wall walks plus 20 snatches.

Like, just get, if you can get either all the way in, or almost done with those 20 snatches, I think that's gonna be a good score just based on reps per minute, math. You know, but you know, there's some people that are just so good at wall walks. Yeah. And I, I think it like those people, I'm really curious to watch them on Friday when we do this at B.

can they really kind of push enough on the dumbbell to kind of keep that rate of movement the same at the wall. Walk

[00:35:29] Sam Rhee: again. I'm so glad I'm not competing because this

[00:35:32] David Syvertsen: is a pink cave one. Yeah, you

[00:35:33] Sam Rhee: gotta, like, I could tell probably around four or five minutes, you just have to hang on and really just push that pace.

Yeah. And I.

[00:35:41] David Syvertsen: I that's really, really hard. Yeah. It's amazing how different a good wall wall feels compared to a labored one. Like when, when I'm like, you're early in a workout, you feel fresh. You're motivated you go like, it is like nothing like big step, big step, big step all the way back, slide down the wall easy.

But once they get tough, like. When you have to get back, if you ever get to back the point, you have to like take that extra step and you're just upside down for a little longer. It's tough. Now, one thing, just to be aware of the shoulder capacity, it does pop up on the dumbbell snatch a little bit like the dumbbell snatch is not a very shoulder intense movement, but that little second at the top, like where you have to show the lockout.

That does it burns a lot, but I'm just, you're gonna have to trust me on this. You have to suck that up. If that is what's making you struggle on the dumbbell snatch, you have to keep going. All right. But if it's like the back or you just, you know, you're not locking it out. The actual extension of the hips, the pulling motion.

That's what makes it tough then? Yeah, take a break. But if it's okay, my shoulders are tired when he gets above my head. You, you should, you gotta push through that. And then just take a break before the wall walks. So there's that's workout four. We have two left guys. Workout. Number five, we have, this is very interesting workout.

I watched a few people I've seen, I think five or six people do this workout so far. 15 minute Amra. 4 25 foot shuttle, sprints, five cleaning jerks, and then another 4 25 shuttle sprints, five bar muscles barbell for the guys. 1 55, 1 0 5. All right. So again, it gets lighter as the age groups go up, am wrap for 15 minutes.

The stimulus of this. With that barbell is like, it doesn't feel light. Right. But it's never heavy enough to the point where you can't lift it. That's kind like the feel. That's the stimulus for everyone in this workout. Now that's, you know, might be different for you based on how strong or how weak you are, but I've watched a couple strong lifters do this.

Mm-hmm , it's, it's not an easy lift, like you have to do there and like really lock yourself in, get good extension. But I don't think it's gonna be a point where like it's so heavy where the, the people start failing the cleaner jerk, all. I'm gonna tell you this right now, don't even look at the shuttle sprints in this workout.

This is an AMRAP of cleaning jerks and bar muscles. That it's a couplet for 15 minutes. It, it feels and looks so long. Right? Whenever I tell someone that there's two movements in a workout and it's more than seven minutes, it's gonna feel long because you're just constantly going back. This is 15 minutes.

This is twice that amount of time. So I think you should go into this workout. Yes, warm up the shuttle runs. If you wanna practice them a little bit sure. To find like your rhythm, the strategy, and it will Jack your heart up a little bit. But I think that if they really wanted to make the shuttle sprints in this workout, a big part of it, they should have doubled the volume.

Oh, you

[00:38:25] Sam Rhee: mean 200 feet instead

[00:38:26] David Syvertsen: of a hundred feet. Yeah. It should have been back and forth. So BA Rhee, you go back and forth twice for this, right? It should have been twice that four times, but maybe this was no, we just wanted to get them like an active recovery break from, from the fives. Mm-hmm . So just watching the people I've don't even think about going touch and go on clean jerks.

Like if you can cool, impressive, but whatever, it's not gonna help you out. I think it's gonna Jack the heart up too much and it's gonna mess with your grip mm-hmm but if you have the capacity, do the biggest possible set, you can UN muscle ups. I would say unbroken five is. Yeah. Yeah. And again, like, yes, if you're trying to qualify, I think that's gotta be the goal.

Every round, every round five I'm broken, maybe at the end, you fall apart a little bit. And the, the, the cleaning jerk. I would go singles. And then how strong you are will just be based on how long you're resting between your sets. Right? Like if you're strong, don't go touch and go. Just give your grip that break.

Give your heart rate a little bit less time under tension, because there's gonna be more time under tension on the rig because you're doing five straight reps, right? You're you're engaged all five reps. Here's the question. How fast do you need to run these? What, what's your initial thought?

[00:39:25] Sam Rhee: , I watched those guys and I've done.

We've done shuttle runs in workouts. Yep. I can't run fast and I have one speed, which is slow to moderate ,

[00:39:34] David Syvertsen: which I think helps you in this workout. Yeah. Like,

[00:39:36] Sam Rhee: it's just sort of a. Jog because 25 feet, you can't sprint like blow out sprint because you have to accelerate get to speed decelerate.

You gotta do that four times. That's a lot of extra energy for what?

[00:39:49] David Syvertsen: Yep. How much times you save. Yeah. I mean, honestly, you can get, if you go all out on these runs, you can get 'em done and. I don't know, 10 to 12 seconds. If you jog it, it might take you 15 to 17 seconds, you know? And like you do that math add up like, oh, that might give me an extra minute at the end of the workout, but you're gonna be sucking wind.

I think the shuttle runs the opportunity for you to get the heart rate down just a little bit. It, you shouldn't feel like the heart rate is jacking up after the shuttle runs. I'm not saying it's gonna come back down. You're moving. A lot of people don't have the capacity yet to move and get the heart rate down.

But you shouldn't feel worse after the shuttle runs than you do going. That would be my biggest suggestion. So that, so if that means this turns into walking, I still think it's okay. Walking really? Yeah. I mean, I saw REA I saw Dave Bo and they both did really well on this workout. I don't think they, they didn't walk the whole time, but like once they started to get to like that, all right, this Barb out and these muscles are really Jack my heart rate up.

I'm just gonna use this shuttle run to get myself to feel better. Right. And, and that, that was the purpose of walking, you know, is walk, am I gonna suggest walking to everyone? No, I'm not going to, but I, I, I would say don't stress too much if that's what this turns into. Mm-hmm, , it's a grind. This workout really is the fi I just watched Kevin, your check.

He's really good. And Kevin's got a possib, a shot at qualifying. He's got a really good developed engine conditioning base that he can stay smooth for a long time. And that's just the thought I had on him from start to finish. Yeah. Did you watch him

[00:41:12] Sam Rhee: do it? Yeah. His bar muscle ups at the end looked just like they did at the beginning.

[00:41:15] David Syvertsen: Yep. Which is impressive. He had similar splits. He was looking at like a minute 30 to minute 40 splits from the beginning. I think he slowed down a little bit of the. It won't, it wasn't by much. And he finished with should we disclose his score publicly? he, I mean, he, he was, I think he was right above nine rounds, right.

Or right at nine rounds. And that's a, that's a good score. I thought the best scores in the would be 10 plus. And for him to be right there, mm-hmm, I think a qualifying what we said, like that line that you want to be above for most age groups is probably gonna. You know, almost finished with nine or finishing nine.

Like I think that's kind of like where it's gonna be a spot where, Hey, if you wanna qualify, unless you have, you know, monster workouts elsewhere nine rounds for the younger groups for the older groups, you're probably looking at seven to eight, I think is a nice, like, alright. I, I think I'm in the game.

Not much else you're gonna talk about with that workout. I just think that you're gonna have to go into it saying this is you're gonna get six minutes in and be like, wow, I still have a ways to. all right. All right. So the last workout, you know, they

[00:42:09] Sam Rhee: didn't scale the 50 to 54 on those cleaning jerks or bar muscle ups.

[00:42:13] David Syvertsen: I still, I do think maybe the topic for another time, but I do think that the, the scaling for weight should start at, at, at 50, I think.

And I would even make an argument that should start at 45. I just don't see that the, the logic behind people that are 47 years old doing the same exact weights as people that are 35. And definitely don't see the logic behind 50 plus. And I felt that way for a long time. And just the experience that I have with athletes here.

Seeing athletes at different competitions and knowing that there's a certain stimulus that we want out of certain workouts. I think that that's the line should start at 45. But I'll be okay with it. If it starts at 50, it should not be starting at 55, no way. All right. All right. So last workout, there is no time cap on this workout, cause you're eventually gonna get knocked out by, by the weight.

All right. So it's a ladder. So you're just gonna continue to lift weight until you can't lift it anymore. That's when your workout's done. So there's no time domain here every minute. On the minute you have to do a snatch. All right guys, we're starting at 1 55 ladies. We're starting at 1 0 5. Those starting weights will go down.

As we get into the older age groups. Only

[00:43:17] Sam Rhee: at age 50. I, I would start at 1 35. Okay. And women 95,

[00:43:21] David Syvertsen: which a very small drop a little, like a little drop. So this workout, not a ton of strategy. I have a couple things for you, but. It's what can you snatch that? That's what this workout comes down to.

You know, how strong are you? Yes, maybe, maybe a little bit of how strong can you lift when you start getting tired? Right? Because there's not a ton of rest in between these sets. But there there's not much to it other than like the actual snatch technique. Right? Like that's, I wouldn't call that strategy.

The one thing, and, and yes, this does start high. I've had a lot of people that signed up for the qualifiers and are like, I can't snatch the first barbell. Yeah. Or that is like right at my one rep max. Yeah. So, you know what I like for the gym seek for this workout to start off a little lighter, I would.

Just because I don't think it hurts many people to start off with a lighter bar belt. Like you have guys going up to 2 75, 2 85, you have women going up to 2 0 5, 2 15, right? Like that that's that's that means that's gonna be a 20 minute workout for them. Like they're gonna be snatching the bar 20 times if you're adding even more reps to that.

But I just think for the inclusive, the inclusivity of this, you, you want a lot of people signing up from gyms. I think it should have started at probably guys around one 15 and ladies around 75. Yeah. We only have added a couple minutes. Yeah. And it just gets more people like I have, I have over a handful of people that can't do that first barbell.

[00:44:39] Sam Rhee: Well, they're gonna have to scale to 75, 55, I suppose.

[00:44:42] David Syvertsen: Yeah. But I, I think I'm pretty sure for the qualifiers, if you pick RX it's for all the workouts. Oh. It's not like the open we can go back and forth. I see. So, I mean, is it a big deal? No, like, I don't think. You know, awfully upset about it. And I just think for future reference, if you are trying to make this more inclusive, just start things a little lighter and work out like this and all that, all the negativity gets erase just like that.

You know? So, here's my suggestion on this, right. Is if you know, you're gonna get past, like those first 3, 4, 5 barbells. Okay, cool. But once you know that your squat snatch is coming up, like a lot of people start off power snatching, and then eventually you have to go to the squat snatch. I think there's some value in just practicing the squat snatch at lighter weights.

Agreed. Even though that you could power snatch it. Mm-hmm. cool. And you're not, you don't like to squat, snatch. I think it there's some value in warming up the squat snatch motion. Knowing you're not gonna fail so that when you get to those really tough weights, it's not the first time. And you're basically doing a new movement.

[00:45:40] Sam Rhee: How many times have I tried that? Where I power clean something or power snatch it, and then you go heavy and then suddenly my body doesn't respond to that change in motion. And then I fail it when I really should be able to do it. Right. Yeah. So I would start squat snatching very early. In order to get my body used to that.

Yeah.

[00:46:01] David Syvertsen: Look, I would say like, if you want an objective number, I would say three barbells before. You're gonna squat snatch. That's the minimum in terms of where I would. So if you know, you're gonna, your one at max is like the second or third barbell, just squat snatch right away. You know, if you know, you're gonna make it to like the 12, 13th barbell, all right.

Then maybe power snatch your first five or six. But then before you need to start the squat snatch, and if you feel like you have great lower body capacity, then squad, snatch, em, all, you know, well, we

[00:46:30] Sam Rhee: just saw what three or four people do this one. Yep. And Liz. Who has great form. Yep. She power snatched pretty far into it.

Yeah. And then she switched to her squat snatch. Yep. And she did it flawlessly. Yeah. And then I think. Started with a squat snatch from the get go. Cause it was pretty heavy just to start for her.

[00:46:48] David Syvertsen: Yeah. Completely different athletes too. Like, like Liz is a power athlete. Like she can move weight because she's so powerful.

Legit snatches a lot of weight because her technique is near flawless and she just has a really good position. She's got great poles. Keeps the bar really close. Great mobility, right? Like she's someone that can, like, her butt is three inches off the ground at the butt of her squat. Yep. And she could just hang out there.

Yeah. You know, a lot of us can't do that. I think Liz, if I had her, she might do it again just for the sake of hasn't squat snatched in a long time. Yeah. That's another thing that we haven't done with her over in a while. We haven't done a lot of squat snatching. Like we just started squatting her a few weeks ago.

So we're, I don't know if we're there yet with the movement, but if she does it again, I'm gonna recommend not require obviously, but I think she should just start squa snatching a little earlier. Mm. Just the, the confidence is there because she can lift whatever she failed at. She can lift that bar.

She

[00:47:38] Sam Rhee: was holding it in the squat position.

[00:47:40] David Syvertsen: Yeah. With her, with her heel off the ground with her.

[00:47:42] Sam Rhee: Yeah. And sh she failed once front wise and then she failed one back wise. Yeah. And I feel like if she was, yeah. A little more confidence in that position. Yeah. Before she stood that up. Yeah. She

[00:47:53] David Syvertsen: would've made that.

We know this right. Snatch is very much about confidence, right? Yeah. Like I can usually watch someone fail if I'm like, all right. Hey, you. Can't do that or more often than not. It's usually like, there's just like that little hesitation trying to get that barn to that right position at the bottom of your squat.

I don't think

[00:48:08] Sam Rhee: Bo actually squatted any of

[00:48:11] David Syvertsen: them actually. Yeah. He power snatched. Most of 'em, his overhead position is not the greatest at the bottom of the overhead squat. So he's gotta protect that shoulder a little bit. He's so strong that he can power. He did try to squat the one that he failed. So if he does that again, which I don't think he will, I don't think he should either.

Again, I would say like, Hey, maybe at 2 15, 2 25, we start squatting a little bit.

[00:48:32] Sam Rhee: He's so strong when I watch him, his first pull is so slow. Yeah. Then he gets that to the hips explosive and he just like freaking

[00:48:39] David Syvertsen: just muscles. That thing up bar jumps off his hips. He's fun to watch lift. He really is. What did he hit on that point?

He hit 2 45 and he was probably an inch or two away from hitting 2 55. In the squat and who else at the gym could do that? Nobody. Okay. Yeah. Nobody Squire's probably pissed off right now. but Squire's also not a master's athlete, so he doesn't count there's I don't think there's anyone in our gym, in the master's of vision.

I would, there's only in our gym period that can snatch that to Carlo I think has done it in the past. I think if he trained his Oli for a while, he could probably approach that. But that's gonna be a really good score for, for both. I was about to say, what

[00:49:14] Sam Rhee: do you think you need on the, especially on the women's side?

I think in order to qualify on this one, this

[00:49:20] David Syvertsen: is, this is a tough one because like every time we do qualifiers, this happens in open a lot, quarter finals. You have some people that are so good at lifting, but they can't do anything else. So it's like, you know, am I gonna, I think guys, you need to be above two 15.

I think, okay. Even the older athletes, I think, I think I would say every for the guys 35, 2 15, and I would say every age group probably goes down 10 pounds. Okay. All right. Fair. Maybe even 10 to 15, 10 to 20 pounds. But, so I think the guys, like in the 40 group, if you hit 2 0 5, I think you should feel like you're in a good spot.

Women in the 35 plus group, you're probably looking at having to hit 1 55. 1 45, 1 55, impressive. And then go down by 10 pounds, everything. And I think you're in a good spot. Yeah, I think

[00:49:59] Sam Rhee: you're right

[00:49:59] David Syvertsen: actually though. Yeah. And, but again, like, I, I, I think that if you really, if you blow it on this one, like I, like I've had workouts where I really blow a lift.

In the past with these legend qualifiers, you can make up some ground elsewhere. You just have to now make up work ground and two workouts instead of one. Does that make sense? So, I don't think you're ruined if you don't hit this lift because it's always skewed the strength events, the one where is essentially a one, right.

Max, they're always skewed a little bit because there's a lot of athletes that in, let's say in the top 20 of this score, you know, nine of them were bottom 75 in the other, you know, are not even in the top 75 in the others. Like that's just always the case with strength lifting with this

[00:50:39] Sam Rhee: one. You could probably, if you weren't happy redo it.

Yeah. How many out of the six would you say. Are renewable. If you didn't, if you weren't happy with your score, because you can submit all of them. Yep. Anytime you want.

[00:50:50] David Syvertsen: Right. I think that the, I think you gotta be a little careful with, with the squat ones like that, the front squat one mm-hmm the wall ball step up one.

Mm-hmm definitely would not repeat both of those. Right. Because that's just, it's a lot of volume in that, in that position. The Roe burpy one Roe burpy one, I think. So this is, this is an idea I have for some people. I think almost everyone. Well, yes. For a fact, everyone could redo that one. Do you really want to that's that's another question, right?

If you're not trying to qualify, I would say there's no point unless you're trying to learn, but I do think that there's value in doing something right. Mm-hmm can you, and I've talked about this a lot in the past. There's value in getting a score that you really tried hard on and then kind of looking at the splits of that score.

So if you got eight minutes in that row, burpy workout, mm-hmm, you create a pacing plan to beat eight minutes. Even if you get 7 58, it's a good skill to acquire. And more often than not, that teaches people like, all right, I should have started a little slower. Like Chris grant sent me a time that on that row.

Burpy. I think he said it was seven 40 something, 7 45. And he goes, I did my 27, 27 in under two minutes. And I was like, dude, that, so that basically put you on a six 20 pace and you ended at 7 45. So something happened that you, your rate of fatigue slow down. Yeah. So if we told him now that he has a 7 45 time to beat, we can create splits for his 27 27.

That would probably take him two. Right. But he would feel a lot better when he started the hardest part of that workout is the 20 ones. In my opinion, mm-hmm he would feel a lot better going into that. So I think that, that that's one, I would definitely redo if you're trying to qualify, just see if you can go shave 10, 15 seconds off based on a pacing plan, right?

The, the front squat burpy, the front squat toes bar one, I would not redo, unless you got to a point, like you said my toes of art got to singles and doubles. Mm-hmm , you know, with 15 reps left, like, all right. So let's see if we just go back and just slow it down. Scale back a little bit. Yeah. The, the snatch, when I do think you could redo, I would just be careful with, I think everyone should do the snatches.

Coming off a rest day. Like I wouldn't do a hard workout. And then coming into this, I think the strength work should always be done, feeling fresh, get a good warmup pin to open up your thoracic spine, your squat. The run one. I don't think you're gonna wanna do that one. A couple people have already told me they've ripped from it.

Oh, cause the bar muscle ups. Yeah. So you're probably only looking at doing that once.

[00:53:12] Sam Rhee: And then the same with the box step ups, double under

[00:53:15] David Syvertsen: wall. I'll just do that once. Yeah. So that basically leaves us with a dumbbell smash wall walk. The row burpee, and then you probably could do the front squat to bar I just, and the snatch.

So you could probably redo four outta six of these if you needed to, if you needed to. Yeah. And again, in my opinion, it's not worth redoing them. If you're not trying to qualify or you have like a really specific like, ah, man, like I really screwed something up on this workout. I just wanna see if I can create a plan for.

And I can take that, that approach to future workouts where I'm really trying to shoot after something. So those are the six workouts guys. I hope that this can help you guys out a little bit in terms of what you're actually pursuing, whether it's trying to qualify for the legend championships in December, or you're just trying to use this as a gauge for where your fitness is at, in relation to other people's because now you're approaching sport or Hey, if you're just doing this for fun, I hope, I hope that you guys can just go into it and just maybe develop a little bit of a plan for yourself.

to try to maximize your results, right? It's not just about trying hard here with your fitness. I think if you put some thought into things and some bounce, some ideas off of some other people and maybe kind of contradict yourself a little bit and then go after workout in a different way, especially you CrossFit veterans that have been doing this for 5, 6, 7 years.

I do think a lot of margin could be made up by you just approaching your workouts differently. And there's no harm in trying something different like that, like that word pacing. So, um, Sam, anything.

[00:54:39] Sam Rhee: Uh, No, just shut out that all of the information they provided was actually very good it's it was the best information score card explanations that I've seen out of a comp in terms of they even provided the kilogram to pound conversions.

So I thought they put a lot of time into prepping for this workout. And so kudos to legends

[00:54:57] David Syvertsen: com for that. Yeah. Thanks Joe. And Bob, and we're hopefully gonna have Joe on for, for a podcast coming up in the fall at some point to talk about the championships and maybe even some of the, the backstory of legends and where this has come from, as it turns into the premier master event outside of the CrossFit games.

All right. Thanks guys.