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Old 08-21-2007, 05:27 AM   #1
Neil Beevers
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CFPC Samantha Workout?

Hi Folks.

The Crossfit PC workouts are excellent! I think that this question has been answered, but I just wanted to make sure I got the right idea. The workout Samantha, is described as follows:

Samantha

Press (7-5-3) (85 lbs)
Push Press (7-5-3)
Push Jerk (7-5-3)
Pullups
Rounds of 21-15-9

So, am I correct in thinking that you perform a strict overhead press, a push press, and a push jerk, as a complex, for 7-5-3? So you do 7 of each, followed by 21 pull ups, 5 of each, followed by 15 pull ups etc.

Yours,
Beev
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Old 08-21-2007, 06:15 AM   #2
Chris Kemp
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Re: CFPC Samantha Workout?

Quote:
Originally Posted by Neil Beevers View Post
Hi Folks.

The Crossfit PC workouts are excellent! I think that this question has been answered, but I just wanted to make sure I got the right idea. The workout Samantha, is described as follows:

Samantha

Press (7-5-3) (85 lbs)
Push Press (7-5-3)
Push Jerk (7-5-3)
Pullups
Rounds of 21-15-9

So, am I correct in thinking that you perform a strict overhead press, a push press, and a push jerk, as a complex, for 7-5-3? So you do 7 of each, followed by 21 pull ups, 5 of each, followed by 15 pull ups etc.

Yours,
Beev
Neil, looks to me like round one would be:

7 press, 7 push-press, 7 push-jerk
21 pull-ups

Then round 2

5 press, 5 push-press, etc

Eugene may have meant something different but that's my take. Gotta say though, Dang - how the heck did I miss this. It looks like fun. Be even better with 135lb and a weight vest. That would be rocking!!

Cheers, kempie
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Old 08-21-2007, 09:53 PM   #3
Eugene R. Allen
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Re: CFPC Samantha Workout?

Chris is correct. The 7-5-3 is the rep sequence in each of the three rounds which makes for the 21-15-9 total of all three lifts. Do 7 presses, 7 push presses and 7 push jerks then 21 pullups. Then 5, 5 and 5 with 15 pullups then 3, 3 and 3 with 9 pullups.

Here's a variation on the 7-5-3 scheme that goes the other way.

Just Shoot Me

Run 400 meters

The Bear
Full squat clean + Press
Lower weight behind the neck for a Back Squat + Push Press
From the overhead position in one continuous movement Thruster
Reps of 5-4-3-2 for this exercise

3 Weighted Pullups
5 Dead Hang Pullups
7 Kipping Pullups

3 Barbell Press
5 Barbell Push Press
7 Barbell Push Jerk

4 rounds for time

The name came to me on the very first round and I had originally intended The Bear to be 5 reps each time. Go ahead if you want to but losing one rep each round seems to be much more humane. Your pullup weight and barbell weight is up to you to choose.
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