CrossFit | 200720
Monday

200720

Workout of the Day

84

Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups

♀ 24-in. box ♂ 30-in. box

Post rounds completed to comments.
Compare to 191213.

The Strict Chest-to-Bar Pull-Up

1
The Strict Chest-to-Bar Pull-Up
Watch

The GARD principle stands for “general adaptations to related demands.” Physical adaptations to exercise are not compartmentalized. Everything is connected. Improve at one thing and the resulting adaptations will improve everything related as well.

Read MoreThe GARD Principle

Comments on 200720

99 Comments

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Kury Akin
November 30th, 2020 at 1:43 pm
Commented on: 200720

10R+5r. Strict chest to rings (broken once each round), parallette pushes, box with plates@30".

Prev.

9R. Last two rounds of chest to rings included singles to retain form. Wider than usual db pushups. Box with plates at 30".

Last did this in March just before everything kicked off so haven't come out too badly - twitch twitch.

(edited)
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Derek Schierlmann
November 25th, 2020 at 8:19 pm
Commented on: The Strict Chest-to-Bar Pull-Up

NA

(edited)
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Nate Gordon
October 1st, 2020 at 7:40 pm
Commented on: 200720

kipping C2B

10 + 5 reps

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Manchild Manchild
September 19th, 2020 at 4:39 pm
Commented on: 200720

push-ups with feet on bench and hands on bottom of dip station, and step-ups on bench


7 2/3 rounds + 17 step-ups

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Clint Michael
September 10th, 2020 at 12:19 pm
Commented on: 200720

7 rounds plus 3 reps

Rx’d

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Cy Azizi
September 8th, 2020 at 2:54 pm
Commented on: 200720

7 rounds rx

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Giuseppe Petrillo
August 17th, 2020 at 11:01 am
Commented on: 200720

10 rds + 10 reps 60 cm (knee pain)

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Felix Seraphin
August 14th, 2020 at 3:14 am
Commented on: 200720

Rx 5 rnds + 16

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Jeff Chalfant
August 10th, 2020 at 9:21 pm
Commented on: 200720

7 rounds plus 25 reps Rxd (PR by 14 reps)

pull-ups unbroken through round 7, pushups unbroken through 3 or 4 with feet on boxes at the height of the bottom of the ring. Bicep to ring pushups with full lockout.


180/41/69”

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MaKenan Sciandra
July 29th, 2020 at 11:10 pm
Commented on: 200720

11 + 5 reps

barbell push ups

21” step up

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Przemyslaw Kaczorowski
July 29th, 2020 at 7:33 am
Commented on: 200720

8R + 15 RX

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R Albers
July 28th, 2020 at 7:02 am
Commented on: 200720

WOD- 6rnds in 15 min

C2B + hand release +24"

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Christian Simpson
July 28th, 2020 at 12:53 am
Commented on: 200720

Sc to strict PU/parallelette pushup/30" box

(12/13/2019), today

(6 + 5/10/8), 7 + 5/10/2


On vacation, so on 7/20 I did Karen in 7:39, caught up to this WOD on 7/27

(edited)
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Michael Quillen
July 26th, 2020 at 8:16 pm
Commented on: Course Photos | July 13-19, 2020

Had a great time at CrossFit Greer. Awesome info, great instructors!

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Natalia Wilson
July 26th, 2020 at 8:01 am
Commented on: Course Photos | July 13-19, 2020

Thank you for an awesome seminar to Rory and Kurtis! Great job for making this experience enjoyable despite this Spokane heat and uncomfortable masks 😷. I learned a lot from you guys. I am looking forward to pass my knowledge I that gained during the seminar.

(edited)
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Morgan Greene
July 25th, 2020 at 11:33 pm
Commented on: 200720

subbed hand release pushups - 8 rds + 5 PU, 10 pushups in 9th

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Ralph Keeley
July 25th, 2020 at 4:24 pm
Commented on: 200720

M/34/6'/175#


15 AMRAP

5 strict chest to bar pull-ups

10 strict ring dips

:20 hollow body hold


7 rounds completed

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Brett Eckles
July 24th, 2020 at 1:13 am
Commented on: 200720

6 rounds plus 5 reps Rx


M/27/6’1”/200

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Cor Oz
July 23rd, 2020 at 8:59 pm
Commented on: 200720

Shop PT similar to WOD:

AMRAP 20 min

8 diamond push-ups

7 wide grip pull-ups

6 sea turtles

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Mike Scott
July 23rd, 2020 at 5:22 am
Commented on: 200720

Lucas: 8 rds exactly of 5 strict/kipping PU, 10 push-ups on dumbbells & 20 step-ups to 26" box

Me: Got to 1 rep of step-ups in 7th rd using kipping CTB PU, 10 ring push-ups & 20 step-ups to 26" box (pulls & pushes were easy compared to step-ups)

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Chris Meldrum
July 22nd, 2020 at 6:03 pm
Commented on: 200720

As rx’d, 9 rounds + 3 pull-ups (PR). 


PR by a full round.  Partly, I went harder this time than last for sure.  Also was able to go unbroken on ring push-ups (last time broke 5-5), which saved some time.  Did pull-ups as all singles again, to try to keep them as long as possible.  Started fatiguing in later rounds where I would have to rest longer between reps.


47m/5'10"/185

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Az Native
July 22nd, 2020 at 5:37 pm
Commented on: 200720

9+5+7. Last was 9+5. Used 24” box, all I have, same as last.

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Miyu Ieki
July 22nd, 2020 at 4:23 pm
Commented on: 200720

5 strict chest-to-bar pull-ups supported with band

10 ring push-ups

20 box step-ups


5 rounds + 14 reps

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Alexandre Fradin
July 22nd, 2020 at 7:39 am
Commented on: 200720

5 C2B

10 bench press 60kg

20 lunges KB 16kg


8R+5

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Marcel Ferreira Martins
July 22nd, 2020 at 4:12 am
Commented on: 200720

M/39/112kg/179cm

5 Strict pull up

10 Push up

20 Box steps up 30in

10rounds e 3reps

Fiz kipping pull-up deppis do 5 round

Depois do 5 round tb não me esticava mais na caixa

Ao inves de subir na caixa atravessei ela tocando os dois pés

(edited)
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Kevin Marshall
July 22nd, 2020 at 1:46 am
Commented on: 200720

Scaled bc no rings so did 10 deficit push ups (~5") 7 plus 29

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Richard Foster
July 22nd, 2020 at 1:28 am
Commented on: 200720

6 rnds + 3 reps


AMRAP in 20min

5 C2B strict pullups

10 ring rows @ 7"

20 step-ups on to tyres, 24"

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Mike Michaud
July 22nd, 2020 at 1:02 am
Commented on: The GARD Principle

The idea of applying the SAID principle can be helpful in encouraging athletes to continue training through injuries on the unaffected side. This way once they are ready to continue training on the affected side they are not as "behind" as they would have been.

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Byron Hills
July 21st, 2020 at 11:51 pm
Commented on: 200720

5 rounds

green band on pull-ups otherwise Rx

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Rebekah Shalala
July 21st, 2020 at 10:21 pm
Commented on: Course Photos | July 13-19, 2020

I had an amazing time at the CF-L1 course in Columbus, Ohio! I learned so much about what CrossFit really is and how to properly preform the movements. But a huge shoutout to the coaches. Joe, Sarah, Greg, Kolin, and Cody were amazing. You could tell that they had a passion for CrossFit and wanted to share how CrossFit changed their lives to others. Thank you!

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Bridget Chow
July 21st, 2020 at 7:10 pm
Commented on: 200720

3 Strict Pull-ups

10 Ring Push-ups

20 Box Step Ups (20”)


7 + 20 reps

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Dave DeCoste
July 21st, 2020 at 7:06 pm
Commented on: 200720

10 rounds flat = 350 reps Rx

compare to was 302 reps

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Myles Lance
July 21st, 2020 at 3:47 pm
Commented on: 200720

5 rounds + 3 reps

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Erik Dresner
July 21st, 2020 at 3:37 pm
Commented on: 200720

5 supine rows from high parallettes

10 pushups (using 50# DBs for a slight deficit)

20 lunges with 2x20# DBs


14+11

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Antonio Larco
July 21st, 2020 at 2:55 pm
Commented on: 200720

11 + 15 Rx happy cause destroy last time by 2 rounds

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Shailan Patel
July 21st, 2020 at 2:30 pm
Commented on: Course Photos | July 13-19, 2020

What an awesome weekend! Matt and Nick took it to the next level by breaking us down and building us up in better coaches. Thank you to Ray and the crew at CF1904 for opening your home to us this weekend. #strongertogether #LevelUP #L2LIFE

(edited)
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Amy Lopez
July 21st, 2020 at 1:24 pm
Commented on: 200720

6+15

subbed strict pull ups for c2b pull ups

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Karina Findlay
July 21st, 2020 at 1:19 pm
Commented on: 200720

Subbed ring rows for C2B

8 rds + 17

(edited)
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Patrick Day
July 21st, 2020 at 12:05 pm
Commented on: 200720

12 rounds, but I only had an 18” box

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Amedeo Alessio Cerea
July 21st, 2020 at 8:18 am
Commented on: 200720

8 rounds Rx

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Steven Odom
July 21st, 2020 at 3:08 am
Commented on: 200720

Rx’ed

= 10 rounds + 28 reps

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Ruiqin Huang
July 21st, 2020 at 2:55 am
Commented on: 200720

RX

5+28

Tenosynovitis

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Seth Purkerson
July 21st, 2020 at 1:44 am
Commented on: 200720

4 rounds + 3 C2B, scaled, Ring push-ups done from knees and did lunges because I don't have a 30in box available.

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Catherine Tremblay
July 21st, 2020 at 12:36 am
Commented on: 200720

Banded pull up

push up on ring at an incline

step up rx


12 rounds + 20 reps


that was a good sweat

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Joe Conradi
July 21st, 2020 at 12:32 am
Commented on: 200720

Subbed dips for ring pushups.

21” bench step ups


13 rounds + 5 ctb + 6 dips

(edited)
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Michael Arko
July 21st, 2020 at 12:21 am
Commented on: 200720

Strict pull-ups (a few were C2B)

25” box

8 rounds + 12 reps

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Patrick Doyle
July 20th, 2020 at 11:59 pm
Commented on: 200720

AMRAP 20 Minutes


5 C2B Pull Ups

10 Ring Push Ups

20 Box Step Ups 28"

8 Rounds

280 Reps


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Mike Munsee
July 20th, 2020 at 11:23 pm
Commented on: 200720

M 49/6’/190

8 rnds.

Strict pull ups and push ups using parallettes.

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Michael Bishop
July 20th, 2020 at 11:12 pm
Commented on: 200720

8 rounds + 16 rx


Surprisingly awesome

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Kirk Elder
July 20th, 2020 at 11:12 pm
Commented on: 200720

Back after 15 years...took it easy.


3 rounds and stopped with 6 minutes to go.

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Jay Hubbard
July 20th, 2020 at 11:06 pm
Commented on: 200720

20 mins scaled:

• pull-ups rx

• TRX push-ups

• step ups rx


0.5-mile warm up

5 rounds

10 mins stretching cool down

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Tim Coleman
July 20th, 2020 at 9:59 pm
Commented on: 200720

10 rounds (Rx) barely

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Coastie Nick
July 20th, 2020 at 9:45 pm
Commented on: 200720

Rx'd 10 rds + 15 reps


Last effort was 9 rds + 18 reps

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Vicky Arterburn
July 20th, 2020 at 9:40 pm
Commented on: Course Photos | July 13-19, 2020

Thank you Kurtis and Rory. The 2 of you did an outstanding job presenting in the heat with masks on. You guys work well together!

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Nicole Deaver
July 20th, 2020 at 9:08 pm
Commented on: 200720

Scaled to regular pull-ups all else Rx


10 Rds (with a few seconds to spare)


4 more reps than compare to date.

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Matt von L
July 20th, 2020 at 8:26 pm
Commented on: 200720

M/34/6’/220


rx: 5+3reps

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Lincoln Kerger
July 20th, 2020 at 8:12 pm
Commented on: 200720

5 C2B Pull ups

10 ring Push ups

20 bench step ups holding 2 25lb plates


9rds + 6 step ups

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Adam Pequignot
July 20th, 2020 at 8:11 pm
Commented on: 200720

M/41/5'8"/140


11 + 22 (Garage Gym Temp = 100° F)

5 C2B

10 Ring Push-up

20 Box Step ups (24”)

(edited)
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Kisa Tiller
July 20th, 2020 at 8:03 pm
Commented on: 200720

[Hubby 25; 187cm; 100kg] 45 lb vest 8 + 5 pull-ups

[Wifey 31; 172cm; 85.4kg] 6 + 10 jumping pull-ups

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Jesse Amar
July 20th, 2020 at 7:40 pm
Commented on: 200720

Rx 12 rounds. Killer in the stuffy basement.

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Greg Fairbanks
July 20th, 2020 at 7:32 pm
Commented on: 200720

AMRAP 20 min

10 inverted rows (high paralettes)

15 pushups

20 step ups 24” (2nd garage step)


6 rds 10 rows + 5 pushups

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Jeffrey Howard
July 20th, 2020 at 7:18 pm
Commented on: 200720

M/24/5'8"/160lb

200720 - 8+20 - Rx

191213 - 8+4 - Rx

(edited)
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Charlie Pokorny
July 20th, 2020 at 7:02 pm
Commented on: 200720

10 rounds + 10 reps Rx

191213 was 9 rounds

m/52/5'11"/200#

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Alex Pham
July 20th, 2020 at 6:04 pm
Commented on: 200720

6 rds + 17 reps

subbed 30# db pistols (5 ea leg) for box step ups

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Shaun Stapleton
July 20th, 2020 at 5:09 pm
Commented on: 200720

35/195/5’9/M


Rx plus 20lbs vest


7+18

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Charlie Pokorny
July 20th, 2020 at 7:03 pm

Vest! Nice work!

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Christopher Voght
July 20th, 2020 at 4:37 pm
Commented on: 200720

Complete as many rounds as possible in 20 minutes of:

3 strict chest-to-bar pull-ups, blue rogue band

6 push-ups, on 50# Rogue DB

20 box step-ups ♂ 24-in. box


11+18

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Jim Rix
July 20th, 2020 at 3:42 pm
Commented on: 200720

Last week’s Grace. Results there.

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Steve Day
July 20th, 2020 at 3:30 pm
Commented on: 200720

9 rounds + 15 reps

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Jay Culver
July 20th, 2020 at 3:03 pm
Commented on: 200720

13 rounds

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Troy Bruun
July 20th, 2020 at 2:49 pm
Commented on: 200720

12 rd’s + 4 PR


5 Strict C2B

10 Ring Push-up

20 Box Step up (24”)


191213: 11rds + 15

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Maik David
July 20th, 2020 at 2:08 pm
Commented on: 200720

8 rds +1

5 ctb

10 ring pu

15 alt box step up 30“

43/185 abd very short legs 😄

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Rika Naruse
July 20th, 2020 at 2:07 pm
Commented on: 200720

5 rings-to-chest row

10 ring push-ups

20 box step-ups *24-in. box


7round

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Tripp Starling
July 20th, 2020 at 1:59 pm
Commented on: 200720

Did a Juan Acevedo scale from last time:

4 strict C2B

8 ring push ups

16 box step ups 24"

12 rounds + 4+8+6 (354 reps)

compare to same scale last December:

11 rounds + 4 C2B (312 reps)


Jackie:

5 ring rows

10 knee push ups

20 box step ups 16"

12+5 (425 reps), compare to was same scale 10+17 (367 reps)

(edited)
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Charles Meyers
July 20th, 2020 at 1:57 pm
Commented on: 200720

Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups (Band)

10 ring push-ups(RX)

20 box step-ups(26”)

6+5 rds

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Basem ElAdawy
July 20th, 2020 at 1:54 pm
Commented on: The GARD Principle

but I only want bigger guns :D

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Mike Andridge
July 20th, 2020 at 1:14 pm
Commented on: 200720

Women's rx

8 rnds plus 5 ctb

m/50/175

compare to was

with same scale

7 rnds plus 5/10/2 step ups


Good start to a Monday.

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Randy Crooker
July 20th, 2020 at 12:47 pm
Commented on: 200720

5 chest to bar pull-ups

10 hand release push-ups

20 box step ups 30”


8 rounds + 10 step ups

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John Clarke
July 20th, 2020 at 11:57 am
Commented on: 200720

Bah, did 15 step-ups instead of 20


5 Pullups

10 DB Pushups

15 step-up, 30"


13 rounds + 16 reps.

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Sam Meixell
July 20th, 2020 at 11:18 am
Commented on: 200720

6 rounds in 20 minutes of:

5 jumping chest-to-bar pull-ups

10 ring push-ups

20 box step-ups, 24"

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Coenraad Steyn
July 20th, 2020 at 9:04 am
Commented on: The GARD Principle

Very interesting and simple applicable article.

The application though is based mostly on CrossFit principles. I am a great CrossFit advocate and train (mostly) according to CrossFit principles. I have to defend the SAID principles though as the example right in the beginning of the article is a bit extreme, maybe intended so, to prove the point.

The general principle is not going to help the 400m athlete train to run his/her best 400m. Nor will it help the long distance runner to compete in a marathon. I think the SAID principle is there for the specialist athlete and sport scientists to develop programs for such athletes.

"Here is a new principle that complements SAID." This is perhaps the best part (quote) of the article. You need to understand and apply both principles to make your training most effective.


Good article to make you think and apply.

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Tyler Hass
July 21st, 2020 at 12:23 am

Hi Coenraad,

You understand correctly that both principles are complementary. The example of biceps curls is very much intended to provide a simple example. Could you improve curls through the GARD principle? A person doing pullups, rope climbs and rowing should improve their curls quite a bit. As these demands are all related (upper body pulling exercises), the adaptations would be mutually beneficial.

With regards to specialist athletes, I've seen first hand some examples of specialists who tried CrossFit. Within months they improved in their specialty. They likely strengthened weak links in the chain they didn't know were holding them back. I've also seen examples (in some of the same people) where they went overboard with CrossFit and neglected their specific training. Finding the right balance is tricky, because it can be a moving target depending on the condition and experience of the athlete, in-season vs off-season, as well as the sport they train for.

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Niall O'Reilly
July 20th, 2020 at 8:10 am
Commented on: 200720

4 step ups shy of 9 rounds.

8 rounds and 16 step ups.


Strict pull ups ( not chest to bar )

Hand release push ups

30” step ups

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David Geert Van Dijcke
July 20th, 2020 at 8:05 am
Commented on: 200720

8 rounds, normal pushups.

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JASON H
July 20th, 2020 at 7:19 am
Commented on: 200720

6 rounds

5 chest pull up

20 push ups

20 step ups

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Reza Dehghanzadehsuraki
July 20th, 2020 at 6:40 am
Commented on: 200720

WOD ANALYSIS


Coaching notes:


Modality: This exercise is a single modality that includes 3 movements from gymnastics modality.


Purpose: The training purpose is to improving the muscular endurance.


Scoring (round numbers): Athletes must do at least 6-7 rounds of this WOD. Advanced athletes can do it at least 8 rounds.


Scale method: Athletes must do each movement unbroken, at least for 3 first rounds. 


Running a class: Trainers have ≈ 40 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.


Physiology (GPP): Muscular endurance and cardiorespiratory play the major role in this exercise.


Physiology (energy pathway): The aerobic system is the dominant energy pathway in this WOD.


Anatomy:


Strict pull-up: Rhomboid, Latissimus dorsi, Biceps.

Ring push-up: Pectoralis major (sternum head), Triceps.

Box step-ups: Gluteus maximus, Quadriceps, Gastrocnemius.

_________________________


Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 5 min

Specific warm-up for pull-up: ≈ 5 min

Specific warm-up for push-up: ≈ 4 min

Specific warm-up for box step-ups: ≈ 4 min

WOD: = 20 min

Cool-down: ≈ 10 min


Additional time: It remains ≈ 12 minutes that can be divided in specific warm-up or cool-down


You can see my other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

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Ludwich Otto
July 20th, 2020 at 6:11 am
Commented on: 200720

Leviathan @ CrossFit Ground Zero


10 Rounds

5 Strict Chest to Bar

10 Ring Push-ups

7 Box Step-ups




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Ryno Verster
July 20th, 2020 at 6:03 am
Commented on: 200720

The Behemoth

CrossFit Ground Zero

17 Rounds 340 reps


Beginner Scaled:

5 x Strict Horizontal ring 90 degree Ring Rows

5 x Ring Push Ups

10 Box Step-ups 20 inch

(edited)
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Brendan Mullan
July 20th, 2020 at 5:51 am
Commented on: 200720

Scaled

Strict pull ups

Hand release push ups

51cm box

8 rounds + 21 reps

😅👍

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Derek Zheng
July 20th, 2020 at 5:03 am
Commented on: Course Photos | July 13-19, 2020

中国的小伙伴们一起加油!

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QiHui Xing
July 20th, 2020 at 3:57 am
Commented on: 200720
(edited)
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Phillip Woody
July 20th, 2020 at 3:29 am
Commented on: Course Photos | July 13-19, 2020

Hats off to Todd, Teffy, and Chris for an amazing Level 2 coaches training experience at CrossFit Milk Dostrict in Orlando. These three exemplify why I choose CrossFit as my tribe. The level of training is some of the best I have ever experienced in any arena. Their knowledge, but more, their ability to unlock the fulness of your coaching potential is legit. I feel like 5 times a better coach by being under their wing for these two days. Thank you Todd, Teffy, and Chris! Thank you to my coaching peers who went through this with me. You are all amazing people who pour your heart and soul into transforming lives. Proud to be part of this amazing community with you!

(edited)
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Kyungtaek Kang
July 20th, 2020 at 3:13 am
Commented on: 200720

7R + 1

CFHIM - MAKING PEOPLE BETTER

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Sean Blesedell
July 20th, 2020 at 1:49 am
Commented on: Course Photos | July 13-19, 2020

Had a great weekend in Columbus, OH learning from some amazing trainers/coaches. Thank you Joe, Sarah, Kolin, Greg, and Cody very much for your instruction and coaching this weekend! Y’all did an amazing job and your knowledge of this sport and the movements used within it is incredible! To others out there thinking about taking these classes whether you wish to be a coach or just want to broaden your knowledge of CrossFit I highly recommend it.

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Gregory Kerschbaum
July 21st, 2020 at 4:21 pm

Thanks Sean! Great weekend!

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Jeffrey Howard
July 20th, 2020 at 1:26 am
Commented on: The GARD Principle

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”

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Chris Sinagoga
July 20th, 2020 at 12:48 am
Commented on: 200720

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Pull-up - pulling, overhead, strength over skill

Ring push-up - pushing, midrange, loss of connection/open chain

Step-up - squatting, unilateral loading, scaling an obstacle, big range of motion


WHAT ABOUT THE FORMAT

Check the PURPOSE from the scaling notes last time


TECHNIQUE SCALE

AMRAP in 10 minutes of:

5 kipping pull-ups

20-sec. ring hold in plank

20 box jumps (step-down)


CONSISTENCY SCALE

As is.


INTENSITY SCALE

Sub lunges (possible weighted) for step-ups and scale reps so all movements are unbroken.


MY STUFF

I did 12 minutes of this one as rx'd. Legs were pretty tired from yesterday. Turns out 20+ max height jumps with 180 lbs. is a workout, regardless if you finish the lift.


GENERAL FEAR LEVEL: 7

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Stephen Luther
July 20th, 2020 at 12:44 am
Commented on: The GARD Principle

Very well written with elegant content.

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Steven Thunander
July 20th, 2020 at 12:33 am
Commented on: 200720

Globo scale: Scale this to your equipment and abilities. If using a door gym and no rings/TRX do 5 strict pullups, 10 Hand release pushups, and 20 object/box/bench/chair stepups. Another option is to do 10 pistols per round if without a box.

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