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Saturday 250125

Saturday 250125
3 rounds for time of:

15 chest-to-bar pull-ups

30-calorie row

45 air squats



Post time to comments.



Stimulus and Strategy:

Today’s workout is a triplet with some slight movement interference with the pulling on the pull-ups and rower, then the leg drive on the rower and out of the bottom of the squat. All athletes should aim to complete this workout in 15 minutes or less, although we could see some advanced athletes complete this effort in around 9 minutes. Work hard and have fun!



Scaling:

If you have chest-to-bar pull-ups, but not the volume, reduce the reps to 8-10. On the rower, reduce the calories to a number that takes you no more than 2 minutes to accumulate.



To reduce the complexity of the chest-to-bar pull-ups, consider a chin-over-bar pull-up, a jumping pull-up, or a ring row.



In case of injury or limitation, perform the calories on any machine available. For the chest-to-bar pull-ups, consider a single-arm ring row or bent-over dumbbell row. For the air squats, consider squatting to an elevated target or performing lunges or box step-ups.



Intermediate option:

3 rounds for time of:

15 pull-ups

20-calorie row

45 air squats



Beginner option:

3 rounds for time of:

10 jumping pull-ups

15-calorie row

20 air squats



Coaching cues:

When you are in the drive phase on the rower, focus on keeping your shoulders over your hips and your arms long. Just like the deadlift, your hips and shoulders should move together in this phase, not separately.



Resources:

The Kipping Chest-to-Bar Pull-Up

Rowing

The Air Squat

The Kipping Pull-Up



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Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Similar Wods

Wednesday 241030

Wednesday 241030

For time:
21 chest-to-bar pull-ups
6 wall walks
18 chest-to-bar pull-ups
5 wall walks
15 chest-to-bar pull-ups
4 wall walks
12 chest-to-bar pull-ups
3 wall walks
9 chest-to-bar pull-ups
2 wall walks
6 chest-to-bar pull-ups
1 wall walk
3 chest-to-bar pull-ups

Post time to comments.

Scaling:
Today’s workout is a spicy gymnastics effort with a descending rep scheme. For athletes who are proficient in both of these movements, this workout could be completed in less than 10 minutes. That being said, if you can complete at least 10 chest-to-bar pull-ups in a minute and 3 wall walks per minute, you should consider performing this workout as prescribed and keeping it under 20 minutes.

Intermediate option:
For time:
14 chest-to-bar pull-ups
6 wall walks
12 chest-to-bar pull-ups
5 wall walks
10 chest-to-bar pull-ups
4 wall walks
8 chest-to-bar pull-ups
3 wall walks
6 chest-to-bar pull-ups
2 wall walks
4 chest-to-bar pull-ups
1 wall walk
2 chest-to-bar pull-ups

Beginner option:
For time:
12 ring rows
3 inchworm + push-ups from the knees
10 ring rows
3 inchworm + push-ups from the knees
8 ring rows
3 inchworm + push-ups from the knees
6 ring rows
3 inchworm + push-ups from the knees
4 ring rows
3 inchworm + push-ups from the knees
2 ring rows

Coaching cues:
On the chest-to-bar pull-ups, try putting your hands a little wider on the pull-up bar. To make contact with the bar, extend your chest (and upper thoracic spine) to the bar.

Resources:
The Chest-to-Bar Pull-Up
The Wall Walk
The Ring Row
Demo | Inchworm + Push-Up
Wall Walk Scaling | CrossFit Movement Demo

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Wednesday 250101

Wednesday 250101

21-15-9 reps for time of:
Front squats
Chest-to-bar pull-ups

♀ 145 lb
♂ 205 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a moderate-to-heavy sprint effort. While this workout does have Fran vibes, expect it to be a bit more challenging. Use a weight and volume for the front squats that allow you to complete the reps in 3 sets or less. For example, completing the set of 21 as 7/7/7. For the chest-to-bar pull-ups, you should be able to complete the reps in a similar manner.

Scaling:
Reduce the loading of the barbell to complete each round in 3 sets or less. If you prefer to attempt the prescribed load and pull-up variation, reduce the volume to 15-12-9 or 12-9-6 reps.

To decrease the complexity of the front squat, consider using dumbbells held in a front rack or a kettlebell held in a goblet position. For the chest-to-bar pull-ups, reduce the complexity by performing chin-over-bar pull-ups, jumping pull-ups, or ring rows.

In case of injury or limitations, perform your front squats to an elevated target, or substitute with a front-rack lunge, or an air squat. For the chest-to-bar pull-ups, perform single-arm ring rows or a bent-over dumbbell row.

Intermediate option:
21-15-9 reps for time of:
Front squats
Pull-ups

♀ 105 lb
♂ 155 lb

Beginner option:
12-9-6 reps for time of:
Front squats
Ring rows

♀ 55 lb
♂ 75 lb

Coaching cues:
On the chest-to-bar pull-ups, consider widening your grip on the pull-up bar. As you are performing reps, extend your upper chest toward the bar to make contact easier. These tips work for both butterfly and kipping pull-ups.

Resources:
The Front Squat
The Chest-to-Bar Pull-Up
The Kipping Pull-Up
The Butterfly Pull-Up
The Ring Row

Find a gym near you:
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Tuesday 241217

Tuesday 241217

For time:
10 snatches
40 air squats
8 snatches
40 air squat
6 snatches
40 air squats
4 snatches
40 air squats
2 snatches

♀ 125 lb
♂ 185 lb

Post time to comments.

Stimulus and Strategy: Today’s workout is a gymnastics and weightlifting couplet. Athletes should aim to complete this workout in 14 minutes or less. Expect the air squats to make the snatches more difficult than you want them to be. The loading of the snatches should be moderate to heavy. Some athletes may be able to perform a few touch-and-go reps, however, most will find success in performing quick singles.

Scaling: Reduce the load of the barbell to complete the first 10 snatches in 2 minutes or less. Reduce the reps of the air squats to complete each set in 1:30 or less. Reduce the complexity of the snatch by performing a hang snatch. In case of injury or limitation, perform a hang snatch or single-arm dumbbell snatch in place of the snatch. For the air squats, consider squatting to a target, or performing a lunge or a box step-up.

Intermediate option:
For time:
10 snatches
40 air squats
8 snatches
40 air squats
6 snatches
40 air squats
4 snatches
40 air squats
2 snatches

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
10 snatches
15 air squats
8 snatches
15 air squats
6 snatches
15 air squats
4 snatches
15 air squats
2 snatches

♀ 35 lb
♂ 45 lb

Coaching cues: Especially as fatigue accumulates in your lower body, focus on finishing the second and third pulls. Don’t get caught trying to “sneak” under the barbell. 

Resources:
The Snatch
The Power Snatch
The Air Squat

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Friday 231215

Friday 231215

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

3 rounds for time of:
Row 500 meters
15 ring dips
5 bar muscle-ups

Post time to comments.

Goal: Upper-body endurance. Aim to finish in 10-14 minutes.

If you are efficient at a high volume of unbroken ring dips and bar muscle-ups, this workout is going to be about the row. Other athletes will be limited by upper-body endurance. The row and the ring dips will compound, making the bar muscle-ups more difficult, so technique is key to staying efficient.

Aim for a hard effort on the row, finishing between 1:45 and 2:05. Aim for a consistent rep scheme on the ring dips whether that's unbroken, 10 and 5, or 3 sets of 5, and an unbroken effort on the bar muscle-ups.

Scaling:

Intermediate option:
3 rounds for time of:
Row 500 meters
10 band-assisted strict ring dips
5 jumping bar muscle-ups

Beginner option:
Row 350 meters
10 foot-assisted bar dips
5 jumping pull-ups

Beginner athletes may struggle on the dips. Scale the difficulty so you can complete sets of 5 at the start. Jumping pull-ups should be difficult enough that you feel yourself pull your chin over the bar rather than just jumping.

Resources:
Rowing Technique
The Ring Dip
The Bar Muscle-up
Jumping Bar Muscle-Up Progression
Jumping Bar Muscle-Ups for Intermediate Athletes

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Featured photo:
Taken by The Michael Patrick Studio at CrossFit Cornerstone in West Chester Township, Ohio.