Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 081125.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
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Peachy if you wear anything under your kilt it is a skirt.
CrossFit rarely asks for maxs. This workout does and expects that there is no “gaming” the workout. At Brand X I tell people I want to see you falling of the pull up bar. People whose score looks like:
10/30
8/25
8/20
8/20
7/15
Are going for a number and not a max. Test your limits today.
Big Dawgs:
As Rxd
Pack:
Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.
or
do as Rx’d and dial back the rounds to 3.
Puppies:
do 5 rounds of
max push ups
max pull ups or beginner pull ups
Buttercups:
Do 3 rounds:
max push ups
max pull ups or beginner pull ups
Subs for Bench press:
dumbbells, push ups, elevated push ups
Subs for Pull ups:
Assisted Pull ups, Beginner Pull ups, Ring Pull ups, Ring Rows
*Jumping Pull ups should be subbed with caution as high numbers of these have been associated with Rhabdomyalisis.
*Jumping Pull ups should be subbed with caution as high numbers of these have been associated with Rhabdomyalisis.
I have several days before I get to this WOD, but I have a question…I don’t have bands or a gravitron, and I have been doing jumping pull-ups for the WODs (jumping up then doing a slower negative). I work out alone at 0330 hours in the department gym. How should I know the difference between pushing myself to failure and flirting with rhabdo?
Can someone explain this WOD please? 5 rounds…how many minutes? not sure I understand what you want me to do.
Thanks
No time limit. Do as many BP as you can to failure, then do as many pull-ups as you can to failure, repeat four more times. The goal here is to see what your max reps are, not complete in a set time.
A bit confused about this workout. Are we to take breaks between exercises and rounds, or do we just do it straight through without a break? If we do take breaks just wondering for how long.
*Tempo 2 sec up/2 sec down (unsure if today was suppose to be explosive)
*Approx 2min recovery between round
*No recovery between bench press and pull ups (supersets)
Extra: 5 intervals on treadmill 1min on, 45 sec recovery(x5)
Disapointed on the bench press. I’ve only been doing heavy bench work(3-5 rep range) since starting crossfit a few months ago and my chest stamina seems to have diminished a bit. As far as pull-ups, I didn’t fall off the bar but my body was sticking at the half way mark. All pull ups were with good form (no kipping).
Question: Is kipping allowed for today’s pull-ups? and what tempo are we suppose to be using with today’s WOD(controlled/explosive)?
For the last week or so I’ve been wrestling with arthritis flare-ups. I don’t know if I overworked something or if it’s just changes in the weather, but I’ve been doing low-intensity skill work for days.
Yesterday:
70 lb Deadlift - 15 reps
200m sprint
70 lb Deadlift - 12 reps
200m sprint
70 lb Deadlift - 9 reps
200m sprint
Time: something on the order of 12 minutes.
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