Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 090606.
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.
The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.
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.
nice! seeing as the filthy fifty included….well….fifty of these!
Yes, which is why we mentioned a few times then that its really really important not to resist the fall back to whatever you’re jumping from. It’s high rep negatives that have consistently proven to cause rhabdo and people trying to slow the fall in jumping pull-ups is one of the movements where this happens. So long as you drop back down the risk is quite low. The problem then is that jumping pull-ups have very little transference to real pull-ups. It’s a leg exercise with a very little arm assistance and that doesn’t build pull-up ability, so as a sub for pull-ups they’re next to useless.
As a metcon movement in their own right, basically a jump, they’re OK but nothing special. You’d be better off doing box jumps.
Doing a few as skill work and fighting the negative will help you build pull-up ability, but only a few.
But to repeat, if you’re doing high rep jumping pull-ups, do not try and resist the negative movement.
I have been searching around for the definitive pull-up standard, especially with regard to how high you have to get. There are various articles about the 2008 games introducing Chest to Bar, but I cannot find anything that says what the standard is now. Actually the rules are probably irrelevant - what would be best to train with? Watching videos of people kipping there seems to be a lot of chins barely crossing the bar if at all…
*Jumping Pull ups should be subbed with caution as high numbers of these have been associated with Rhabdomyalisis.
nice! seeing as the filthy fifty included….well….fifty of these!
Yes, which is why we mentioned a few times then that its really really important not to resist the fall back to whatever you’re jumping from. It’s high rep negatives that have consistently proven to cause rhabdo and people trying to slow the fall in jumping pull-ups is one of the movements where this happens. So long as you drop back down the risk is quite low. The problem then is that jumping pull-ups have very little transference to real pull-ups. It’s a leg exercise with a very little arm assistance and that doesn’t build pull-up ability, so as a sub for pull-ups they’re next to useless.
As a metcon movement in their own right, basically a jump, they’re OK but nothing special. You’d be better off doing box jumps.
Doing a few as skill work and fighting the negative will help you build pull-up ability, but only a few.
But to repeat, if you’re doing high rep jumping pull-ups, do not try and resist the negative movement.
ok spot on, i understand now. I have only been on here from the weekend so havnt seen the explanation before.
OK today was the deadlift WOD for me. I have to admit I was a little frustrated when I saw this WOD. A week ago I set a deadlift PB of 201 lbs for 4 reps and ran out of weight. So today my better half was going out, which ruined my plans of going to a gym to produce a genuine 1RM. Then I read Garddawg’s post on this thread about pushing to find your limit. So I cast my pre-conceived idea of what I could do aside, and set down to the gym to bust out a number. Not 5 or 7 or 8. But whatever it was that I could produce using all of my resources. And so it went…......
81 x 7
114 x 7
136 x 5
158 x 5
180 x 7
191 x 5 and finally,
201 x 11
So thank you Garddawg and thank you Crossfit. To think that I could take a 4 rep ‘max’ and produce 11 unbroken reps with the same weight a week later just goes to show how much of our achievements are derived from the mental side of training. And how sometimes the biggest thing holding me back, is me!
This was both furstrating AND positive…I lost 13 total reps from the bench (although back on 6June09 I was about 10 pounds heavier), but gained 4 reps of pullups.
Plus, I started to get the hang of butterfly pullups, which felt cool. After the Deadlift workout and this, I can see I need to start adding a little strength work to the mix…
*Jumping Pull ups should be subbed with caution as high numbers of these have been associated with Rhabdomyalisis.
nice! seeing as the filthy fifty included….well….fifty of these!
Yes, which is why we mentioned a few times then that its really really important not to resist the fall back to whatever you’re jumping from. It’s high rep negatives that have consistently proven to cause rhabdo and people trying to slow the fall in jumping pull-ups is one of the movements where this happens. So long as you drop back down the risk is quite low. The problem then is that jumping pull-ups have very little transference to real pull-ups. It’s a leg exercise with a very little arm assistance and that doesn’t build pull-up ability, so as a sub for pull-ups they’re next to useless.
As a metcon movement in their own right, basically a jump, they’re OK but nothing special. You’d be better off doing box jumps.
Doing a few as skill work and fighting the negative will help you build pull-up ability, but only a few.
But to repeat, if you’re doing high rep jumping pull-ups, do not try and resist the negative movement.
haven’t done boards before. Trying to figure it out. So, trying again: Is the true of any negative movements? Should I be doing some other sub for dips than dip negatives?
After the Deadlift workout and this, I can see I need to start adding a little strength work to the mix…