Skip to Content



Workout of the day


Dumbbell press 5-3-3-1-1-1 reps

Practice scales for 10 minutes.

Post loads to comments.

Khan Academy


Professor Tim Noakes continues his series on the “Science of Hydration” with a review of Dr. Roger W. Hubbard’s conception of “water as a tactical weapon,” developed while he worked for the United States Army Research Institute for Environmental Medicine in the 1980s. This notion of mandated water consumption as a strategy for gaining advantage on the battlefield was adopted by the U.S. military in 1988 and became the first known example of the instruction to drink “ahead of thirst”—advice that would be picked up and marketed by the American College of Sports Medicine and Gatorade Sports Science Institute to deadly effect in the years to come.

Read MoreThe Hyponatremia of Exercise, Part 4

Comments on WOD 190401

Comments 67

Sort By

Chris SinagogaApril 1st, 2019 at 12:11 am

Champions Club Scaling Notes RANT: One of the things I like about the dumbbell press is that, unless I’m just not creative enough, there’s no way to take them out of a rack; you have to clean them to your shoulders as well. Kelly Starrett says for a home gym the rule should be If You Can’t Clean It Then You Can’t Lift It, and I like that. The clean probably won’t be the limiting factor here as much as the dumbbell weights. So some creativity will be needed to get a good stimulus from this one. Also, these last few workouts have been pretty low volume, and the lower the volume is, the more advanced the athlete needs to be in order get what is needed. I SHOULD TRY THIS RX’D IF: I have lots of strict handstand push-ups and enough dumbbells to fail at a set of 5, 3, and 1. Or you’re a handsome, athletic, definitely-6-foot-and-not-5”11 affiliate owner and you want to do sets of this while mopping the floor. SCALING THIS WELL WILL CAUSE ME TO: mix the dumbbell presses and scales in a timed workout that fatigues your shoulders, makes your hips sore like L-sits, and lasts about 20 minutes. GROUP VERSION: AMRAP in 20 minutes of: Run/row some distance (the scale yesterday probably didn’t cover 5k, so do more today) Max reps dumbbell press (keep track of reps like Nicole) (do scales in the warmup) WARMUP: Scales – either part of the workout, or assuming you don’t do them in the scaled workout Handstand – press prep Kipping – overhead prep Jump rope – always [insert thing you suck at] GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 2. Could be a glorified rest day if needed. Could be really effective if done right, but not brutal by any means. Scales are way less bad than L-sits.

Beb WoodApril 1st, 2019 at 12:30 am

So I come back to mainsite after a few years away, and third day back they hit me with practice scales?? What does this mean? I presume I don't get out my guitar?

Joseph GortonApril 1st, 2019 at 12:35 am

Just Google "gymnastics scales" or scroll back about twenty WODs for a video demonstration. I rolled my eyes when I first saw them, but have been practicing them for about a month. Great for balance and body awareness. Also hard to hold the front scale for a significant amount of time.

Juan AcevedoApril 1st, 2019 at 12:52 am

Intended Stimulus . Heavy day--though without the barbell. Respect the dumbbell. CrossFitters geek out about technique on the barbell all the time. But when asked to use the dumbbell, everybody snatches with their backs, pulls early and doesn't use the hips. This is kind of a waste. With dumbbells, mechanics are even more important since you have less structure in which you can hide your imbalances. Brace that core, have an awesome posture, stop the elbows from flaring and make sure the dumbbell path is awesome. If you manage to get super heavy here with control, the barbell will be a breeze. If you have been following this program for a while, you probably have done a good dose of scales. Today challenge yourself and take a video of one of your sets. Evaluate, and then try to make them better. Today, find out how long can you hold it. Athletes new to pressing or that have issues with shoulder mobility can follow the options proposed here. Advanced athletes can use this drills to warm up. Modify the scales by bending your knee, or changing the angle of your torso. Check next video for ideas. . Options for press 5 Sets 4/4 Half Kneeling Bottom's Up Kettlebell Press then 4 Sets 3/3 Half Kneeling Dumbbell Press then Go for your work sets. Videos on @dotcomscaled on instagram

Eric O'ConnorApril 1st, 2019 at 1:18 am

I’m really curious to see how the loads used today compare to the loads on the barbell shoulder press from the CrossFit Total. Here are some thoughts on this one: Dumbbell Press- I will have most of my athletes attempt this section as prescribed, as long as sound mechanics are maintained. My experienced athletes will be coached to achieve near-max loads on the final set of 3 reps and the final set of 1 rep. For less experienced athletes, I will likely remove the sets of 1 rep and have them continue to perform sets of 3 reps at submaximal loads. I will be extra mindful of the tendency for athletes to hyperextend the trunk and shorten range of motion today. I will reduce loads, as needed, if mechanics significantly deviate from ideal or if there are multiple failed lifts. Scale Practice- I will use previous scale practice sessions to determine which scale variation, front or back, should be prioritized today. The goal will be to hold the positions for a longer time period and/or refining the movement patterns. These are the options I will use: Front scale 1) For my athletes, I will limit the height of the leg raise to a height that allows both legs to remain straight, while keeping a vertical torso. A challenging goal will be to lift the leg to a height that is, approximately, parallel to the floor. 2) If I have an athlete the is unable to balance, when practicing the front scale, I will utilize a support beam (pull-up rig, squat rack, etc) to assist. This is also an option to assist with increasing range of motion. 3) If I have an athlete that can lift each leg to parallel to the floor, with consistent 5-10 second holds, I can have them try the movement with eyes closed or with the grounded leg on an unstable surface. Back Scale 1) The height of the back leg will be limited to a range of motion that allows for straight body lines straight legs. For capable athletes, I will have them attempt to hinge at the hips to a range of motion where the torso and the back leg being are nearly parallel to the floor. The body should stay in complete alignment. 2) As with the front scale, athletes that have difficulty with balance, on this exercise, can utilize a support beam to assist with the movement. 3) Athletes that can easily perform this movement, with the body line being parallel to the floor, can attempt this movement with eyes closed or on an unstable surface.

Steven ThunanderApril 1st, 2019 at 1:33 am

Globo Scale: As Rxed. Most globo goers are at an advantage here as they actually have dumbbells up to at least 100 lbs (50 KG). If you know you will max out the dumbbells, or are in a garage or box with not heavy enough dumbbells to max out on, you have a couple options here. 1. If you have a fat bar, axle bar or a log bar, use this for the press today if you have it, same schema. 2. Warm up, then do 3 max sets until failure with the heaviest dumbbells available; rest as needed between sets. 3. Do deficit strict HSPU max reps, with ever deeper deficits. 4. If all else fails, do strict barbell shoulder presses in the same schema, but clean the bar from the floor. NB. If you reach the heaviest dumbbells during any of the sets of 1, then default to max out sets with good form. Scales are pretty straight forward.

Sebastien RebuApril 1st, 2019 at 3:46 am

Im new can someone send me a video of the Dumbbell press

Il XlllApril 1st, 2019 at 6:55 am


Basem ElAdawyApril 1st, 2019 at 7:46 am

Is this really an appropriate rep scheme for a db press?

David SmithApril 1st, 2019 at 10:58 am

Have you ever had to lift a heavy item over head one time with one hand?

Stacey ThompkinsApril 1st, 2019 at 9:50 am

M/44/6'2"/185# Rx'd 35# 40/45 50/55(F)/50

Hendrik BünzenApril 1st, 2019 at 11:54 am

22,5-25-25-27,5-27,5-27,5 all in kg

Michael ArkoApril 1st, 2019 at 12:56 pm

DB shoulder presses: 5 @ 31lbs 3 @ 36lbs, 38lbs 1 @ 41lbs, 43.5lbs, 46lbs (46 was sketchy.) LOVE practicing scales. Really feel the burn.

Evan WaltonApril 1st, 2019 at 4:06 pm

Back from two weeks of no working out. Got back from Ireland last night. 50,55,65,70,75,80 Excited to get back to it!!

Cy AziziApril 1st, 2019 at 4:07 pm


Sebastien FitzpatrickApril 1st, 2019 at 4:52 pm

55lbs 60 - 60lbs 65 - 65 - 70lbs My left side is weaker. My right arm went right up, but at 70lbs my left arm took the late train to lockout. Even stopped at forehead level to pick up some struggles. Scales: Front scale 5min EMOM - 15sec right; 15sec left Back scale 5min EMOM - 15sec right; 15sec left I'm getting better, I'm able to get (marginally) more hip flexion on both front and back scales.

Mike AndridgeApril 1st, 2019 at 4:55 pm

Modified for equipment Strict shoulder press 4 sets of 5 using 2 35# kellebells 1 set of 2 with 50# db's 1 set of 3 with 50# db's 2 sets of 4 with 50# db's m/49/175

Mike AndridgeApril 1st, 2019 at 4:56 pm

also did the scale practice

Mike AndridgeApril 1st, 2019 at 5:19 pm

Then did one of the "how fit are you?" tests 1rm BP @ 195-think I could have gotten 205 but my spotter bailed on me to walk the dog then 10 strict pull ups from yoke fat bar.

Reymond KiddooApril 1st, 2019 at 6:04 pm


Tom PerryApril 1st, 2019 at 6:41 pm

57 / 168 Shoulder replacement so not as flexible in that shoulder as the other. Heavier weight doesn't stay up there. Ended up doing 6 sets of 10 at 45 pounds each arm. Finished with Annie in 8:19. Went unbroken on all the double-unders! Never did that before! In fact, previous longest streak was 39. I sucked at the sit-ups and didn't PR. :(

Nicole DeaverApril 1st, 2019 at 6:56 pm

Nice work Tom! You may not have PR’d your Annie time, but now you have a new DU PR! Congrats

Nicole DeaverApril 1st, 2019 at 6:54 pm

Dumbbell Press 5@ 15/20 3@ 25 1@ 30/33/35(F) Scales definitely getting better. Can hold for at least 30secs now on back & front. (Not every time)

Theodore WitkampApril 1st, 2019 at 7:11 pm

25# 45# 45#

Jacob CramApril 1st, 2019 at 7:59 pm

40 lb DB was the heaviest I've got at home, used them for the set of 5, they seemed light, then I went to barbell presses. 135.135. 140.150.155. 2.5 min on each of the 4 scales (left and right foot front scale and left and right foot back scale), each was 2 sets for max holds for the 2.5 min.

Chris MeldrumApril 1st, 2019 at 8:28 pm

Heaviest dumbbells I have are 60’s, so I had to change this up a bit. Here’s what I did (2 dumbbells at same time unless noted): 50x5 60x5 70x3 – push press (kettlebells) 60x3 70 kb push press, right only – max reps: 6 70 kb push press, left only – max reps: 3 70 kb push press, right only – max reps: 7 70 kb push press, left only – max reps: 6 Scales were tough (knew they would be). My balance on my left leg sucks. Not so bad on my right. Shoulders and chest were burning during this. Did 5 minutes of front scales, and 5 minutes of back scales. 46m/5'10"/180

Jim RixApril 1st, 2019 at 8:38 pm

5: 35-40-40s 2: 45s 5: 40s 2: 45s 5: 35s

Vincent DahlqvistApril 1st, 2019 at 8:52 pm

5x20kg 3x22kg 3x24kg 1x26kg 1x28kg (failed) Then practiced scales and l-sit

John RossettiApril 1st, 2019 at 9:19 pm

54 YOM 5’6” 225 DB Press 40X5^ 45X5 50X3^ 55X3 60X1^ 65X1 = PR 70X Fail 70 X Fail Scale Practice 10 min & 10 Min

Gordon LeeApril 1st, 2019 at 9:36 pm

DB press 5@40lbs 3@45lbs x2 1@45lbs x3 Scales 10 min

Shane AziziApril 1st, 2019 at 11:51 pm

40, 45, 50, 60, 70, 75 lbs Rx

Stacey CarpenterApril 1st, 2019 at 11:51 pm

3*10 increasing weight to what I had 15-20-35 failed 50s scale practice, ppp pullup program, and sled pull 50# for 15mins walking

Tripp StarlingApril 2nd, 2019 at 12:21 am

Not enough dumbbells so did shoulder press 85-95-105-115-125-135(f) Wifey: Dumbbell press 12(5)-15(3)-15(3)-25(f)-15(10)-15(10)

Jesse DelanderApril 2nd, 2019 at 12:25 am


Faye KnowlesApril 2nd, 2019 at 12:40 am

25 lbs x 5, 35 lbs x 3, 35x3 , 35x1 , 35x1 , 45 fail

Dezert Sky KiddooApril 2nd, 2019 at 1:10 am


Jake KiddooApril 2nd, 2019 at 2:39 am


Scott WiedmeyerApril 2nd, 2019 at 2:56 am

32 / M / 5'9" / 140lbs 40 45(x2)-40 45-45-40 Spent most of the 10 minutes on back scales.

David MzApril 2nd, 2019 at 3:38 am

strict 65Lbs 5reps Strict 70Lbs 3reps strict 75Lbs 3reps strict 80Lbs 1rep strict 85Lbs 1rep strict 90Lbs 1rep

Sam MeixellApril 2nd, 2019 at 11:47 am

30-35-40-45-50-52.5* *Available weight was a limiting factor.

Adam KingApril 2nd, 2019 at 5:28 pm

Completed 2019-04-02 30-35-40-45-45-45

Sam PatApril 2nd, 2019 at 5:33 pm

Morning: 3x10 pushups 3x20 arm taps 2x1 min Vriksasana 1 min L sits Evening: 5 rep pushup at 10 lbs 3 rep pushup at 12 lbs 1 rep pushup at 12 lbs Scale practice for 10 minutes

John ClarkeApril 2nd, 2019 at 5:54 pm


Jeffrey HowardApril 2nd, 2019 at 6:14 pm


Viktor WachtlerApril 2nd, 2019 at 7:16 pm

Home workout I only have 2 20kg kettlebells, so increased the rep number in each set: 5-6-7-8-9-9 reps (last one shoukd have been 10)

Ian HeeksApril 2nd, 2019 at 8:21 pm

30kg DBs for all press reps. First time practicing scales

Brian RosenbaumApril 2nd, 2019 at 9:57 pm

M/57/6'2"/176 5 - 45# 3 - 50,55 1x60, 2x55, 3x55, 3x55, 55, 45,40,35,30,25 10 x 45 bar

Luke RodinaApril 2nd, 2019 at 10:47 pm

Rx: 45, 55, 60, 65, 65, 65 lbs

Js SmithApril 3rd, 2019 at 1:30 am

Scaled to 5-5-3-3-1-1 reps 15#/20/25/30/35/40(F) 10 min scale practice

Nathan BynumApril 3rd, 2019 at 10:42 pm

Rxd 40x5 60x3, 60x3 65x1, 70x1, 75x1F M / 39 / 6' / 197lbs

Albert KombeApril 4th, 2019 at 12:35 am

30-45-50-55-60(missed)-55lbs Rx Practice Scales for 10mins.

Byron HillsApril 4th, 2019 at 3:06 am

25x5 40x3 45x3 55x1 60x1 65x1

Phill KiddooApril 4th, 2019 at 3:11 am

45#/55-55/70-70-70 oops, overlooked the scales

Claire Fiddian-GreenApril 5th, 2019 at 6:33 am

5@ 20 lbs., 3@ 25 and 30, 1@ 35(F), 30, 30. 5 min scales practice front then 5 min back.

D SchultzApril 5th, 2019 at 7:00 pm

DB press 5-50 3-60 3-60 1-70 1-70 1-70 10 min scale

Clint MichaelApril 6th, 2019 at 6:22 pm

50’s, 60’s, 65’s, 70’s, 70’s, 70’s

Matthew AukstikalnesApril 6th, 2019 at 6:41 pm

50- 55-55- 60-65-65 scale practice done.

Shawn HakimiApril 8th, 2019 at 1:15 pm

50-55-55-60-65-60 That was hard.

Morgan GreeneApril 9th, 2019 at 2:10 pm

55, 60, 60, 65, 65, 70

John DoodyApril 12th, 2019 at 6:26 pm


John CampionApril 23rd, 2019 at 12:31 am

40 43 45 48 50 53

Jeff ChalfantApril 23rd, 2019 at 3:43 am

62.5x5-65x3-65x3-70x1-70x2-70x3 (e4m) Didn’t have dBs heavier than 70 so did more reps near the end. Front scale practice 5m :15 on/off alt legs Back scale practice 5m :15 on/off alt legs It’s fun to begin regaining the confidence I used to have in these holds. Left leg is still less flexible, less coordinated in terms of balance.

Manchild ManchildApril 28th, 2019 at 9:18 pm

60, 2x80, 3x100 + scale practice

Kury AkinMay 5th, 2019 at 4:13 pm

Sub thrusters 533111. 55. 60. 62.5. 65. 70. 75. Long story.

Pyer-Hugh DionMay 6th, 2019 at 9:52 pm


Francisco AlférezMay 26th, 2019 at 10:07 am

18-23-23-28(F)-28(F)-28-kg. 40-51-51-62(F)-62(F)-62-lb. TOTAL: 92-kg. (203-lb.)