CrossFit | 200925
Friday

200925

Workout of the Day

65

2007
For time:

1,000-meter row
Then, 5 rounds of:
25 pull-ups
7 push jerks

♀ 85 lb. ♂ 135 lb.

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Compare to 130728.

The Butterfly Pull-Up

1
butterfly pull-up
Watch

One of CrossFit's standards of fitness is based on the hopper model, which implies fitness requires an ability to perform well at any task randomly drawn from a hopper. The first event of the first CrossFit Games followed this model. Exercises were drawn from a real hopper to create a workout consisting of a 1,000-m row buy-in followed by a 5-round couplet of pull-ups and heavy — for the day — push jerks. Brett Marshall proved the effectiveness of his butterfly-style kipping pull-up, winning the event with a time of 13:07. When the event was repeated at the 2013 Games, the progress of the sport was dramatically displayed, with nearly every athlete besting the winning times from 2007.

WatchGames History: 2007 Hopper Event

Comments on 200925

66 Comments

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Patricia Thornhill
March 28th, 2021 at 12:31 am
Commented on: The Butterfly Pull-Up

That's an awesome slomo!

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Kury Akin
February 8th, 2021 at 2:49 pm
Commented on: 200925

Did this as a day three because busy tomorrow and it looked like repeating some previous day stuff so did:

15m AMRAP (6R+150m+15r)

150m row (was determined to clock 1km)

5 strict pull ups

10 press ups

15 squats

Previously: 23:49 10.03.14

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MaKenan Sciandra
November 29th, 2020 at 8:22 pm
Commented on: 200925

50 burpees


125#

19:12

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Cy Azizi
November 21st, 2020 at 4:03 pm
Commented on: 200925

28:22. 115#

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Manchild Manchild
November 3rd, 2020 at 4:59 pm
Commented on: 200925

subbed 800m run, 15 pull-ups, & 45# dumbbells


17:02

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Hank McKibban
October 24th, 2020 at 6:44 pm
Commented on: 200925

17:11 rx

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Jeff Chalfant
October 16th, 2020 at 10:13 pm
Commented on: 200925

18:05 rxd. May have done 5-6 extra pull-ups on 2 rounds. Broke pull-ups 7-6-5-4-3 each round and counted sets differently on whiteboard than in my head-hence the confusion. At one point thought my count in my head was off, so I did more, and in the last round I thought I marked an extra set, so I did more just to be sure. Rowed slow and didn’t really feel super gassed until after every unbroken set of jerks, as well as the entire final round.



181/69”/41


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Giuseppe Petrillo
October 10th, 2020 at 8:30 am
Commented on: 200925

17:28 rx’d

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Morgan Greene
October 9th, 2020 at 10:56 pm
Commented on: 200925

800m run: 18:20

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Mike Gutto
October 1st, 2020 at 8:39 pm
Commented on: 200925

Scaled

25:30


100 35 lbs KB swing

25 pull ups

7 83lbs push press

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Ralph Keeley
October 1st, 2020 at 5:44 pm
Commented on: 200925

M/34/6’/175#


16:30 with 15 strict pull-ups each round

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Brett Eckles
October 1st, 2020 at 12:33 am
Commented on: 200925

Modified Rx - 11:18

reduced it to 3 rounds. Movements as Rx


row was less than 3:40


M/27/195/6’1”

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Erica McLean
September 29th, 2020 at 11:42 pm
Commented on: 200925

Subbed to 12 pullups, all others as prescribed.

19:53

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Chris Meldrum
September 28th, 2020 at 3:46 pm
Commented on: 200925

As rx’d, 14:46 (PR).


PR by over a minute – very pleased.  Tried to be conservative on the row, even pulling more lightly for the last 100m – came in at 3:50 or so.  Broke

pull-ups 15-10 for first 3 rounds, then 10-5-5-5 and 10-8-5-2.  This is where the workout is won or lost for me.  Unbroken jerks – hardest part is picking

the bar up for that first rep.


47m/5'10"/180

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Chris Meldrum
September 28th, 2020 at 3:46 pm

Romanian DL 4x15 before: 135-145-155-165

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Christian Simpson
September 28th, 2020 at 2:34 pm
Commented on: 200925

Sc last 10 pu band assisted (black) of each round. 135#

Row was 3:51.5

35:46

(edited)
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Alfred Leutl
September 27th, 2020 at 12:54 pm
Commented on: 200925

15,59 min 50 kg

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jean vergnaud
September 26th, 2020 at 11:57 pm
Commented on: 200925

18:09 without rowing

PJ with 60# sandbag

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Scott Wiedmeyer
September 26th, 2020 at 11:34 pm
Commented on: 200925

34 / M / 5'9" / 137lbs


45lb dumbbell SDHPs x50

Then 3 rounds of:

Pull-ups x12

25lb push jerks x7


28:22


First real exercise in over a month... goal today was just to do something.

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Nathanael Akin
September 26th, 2020 at 7:31 pm
Commented on: 200925

16:32 RX but with 800m run because no rower.


Push jerks are not usually my jam, but today things clicked for me: "push yourself UNDER the bar and trust your legs." Totally different ball game. I was able to cycle through these unbroken all 5 sets. Pull-ups were unbroken through round 3 and then split into 2 sets after.


800m run was right at 3:20.

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Courtney Guthrie
September 26th, 2020 at 5:37 pm
Commented on: 200925

My score got erased from the whiteboard before I posted it.

according to my Apple Watch:

4:40 on rower + 9:10 on the 5 rounds


~14 min

1k row

5 pullups

20 ring rows

7 push jerks 20# DBs


F/24/5’5/140

CrossFit AFK

(edited)
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Jeffrey Howard
September 26th, 2020 at 5:03 pm
Commented on: 200925

M/24/5'8"/160lb

CrossFit AFK


17:58 - Rx


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Pablo Peschiera
September 26th, 2020 at 4:36 pm
Commented on: 200925

21:34 time


Scaled:

1000 meter run

5 rounds

Ring Rows

#95 push jerks

(edited)
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Coastie Nick
September 26th, 2020 at 2:45 pm
Commented on: 200925

Rx’d

18:29

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Michael Bishop
September 26th, 2020 at 12:09 pm
Commented on: 200925

Had to play golf in an hour so scaled for time and lower back and did a bunch of strict pull-ups day before


1000m row

Then

EMOM ladder

225# dead lift

175# push jerk (bw)

Got 5 mins

(edited)
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Park Hyunwook
September 26th, 2020 at 10:35 am
Commented on: 200925

M/49/86

20pull-ups

125#

17'10"

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Jim Henry
September 26th, 2020 at 1:30 am
Commented on: 200925

Scaled to

5rds for time of:

200m run

10 Kipping PU

7 Push Jerk at 95lbs

15:28

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Connor Galloway
September 26th, 2020 at 12:02 am
Commented on: 200925

Connor, scaled

1k row

10 pull-ups

5 push jerks 135#

18:30


Sheri, scaled

1k row

10 pull-ups

5 push jerks 75#

19:21

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Stacey Thompkins
September 25th, 2020 at 10:00 pm
Commented on: 200925

M/45/6'2"/180#


Scaled to 95# the rest as rx'd

15:58

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Karina Findlay
September 25th, 2020 at 8:43 pm
Commented on: 200925

1000m row

5 rds

25 assisted pull ups

7 65# push jerk

22 min

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Lincoln Kerger
September 25th, 2020 at 8:15 pm
Commented on: 200925

800m run

5rds

14 strict pull-ups

7 push jerk @ 115#

12:52


No rower. Can’t kip in my garage, so went with the strict pull-ups. Will look to ramp it up more next time.

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Charlie Pokorny
September 25th, 2020 at 8:05 pm
Commented on: 200925

15:55 Rx

m/52/5'11"/200#

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Mike Munsee
September 25th, 2020 at 7:40 pm
Commented on: 200925

M 50/190/6’

17.34.

subbed 100 sdhp@#45 for row.

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Jim Henry
September 26th, 2020 at 1:31 am

Love the sub.

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Nicole Deaver
September 25th, 2020 at 6:28 pm
Commented on: 200925

18:58

Subbed 100 single arm banded pull downs for row

65# push press-forget it was push jerks

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Az Native
September 25th, 2020 at 6:23 pm
Commented on: 200925

20:35 4 rounds. At home So had to sub 800m run for row. Used 115 for PJ.

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Steve Day
September 25th, 2020 at 6:09 pm
Commented on: 200925

Scaled to:


1,000 m row

5 rounds

10 strict pull-ups

15 ring rows

7 push press @ 135lbs


19:11


M/43/5'11/175lbs

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Loris Giuliano Ferrari
September 25th, 2020 at 5:30 pm
Commented on: 200925

Male 50yo/180cm/79Kg

19:15 Rx'd

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Shaun Stapleton
September 25th, 2020 at 4:47 pm
Commented on: 200925

Rx 15:05


35/195/5’9/M

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Shaun Stapleton
September 25th, 2020 at 5:43 pm

Sub’d 50 call echo bike for row

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Joseph Moore
September 25th, 2020 at 4:42 pm
Commented on: 200925

24:41 scaled with lat pull machine 110#

75# push jerk

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Erik Dresner
September 25th, 2020 at 3:55 pm
Commented on: 200925

15:16


Kipping not possible in my garage, so I subbed with 12 strict pull ups a round. Glad I did—the row really took my arms out for the first two rounds of pull ups.

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Myles Lance
September 25th, 2020 at 3:11 pm
Commented on: 200925

19:54

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Michael Arko
September 25th, 2020 at 2:45 pm
Commented on: 200925

40cal elliptical trainer for 1000m rows

41lbs dumbbell jerks (82lbs)

18:11


Some of those late-round pull-ups were shady -- eyes/nose over the line, maybe not the chin. Hey, 125 is a lot of pull-ups!

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Christopher Buchenholz
September 25th, 2020 at 2:38 pm
Commented on: 200925

Hey there! brand new to all this, and working from home. I can only do about 10 pull-ups with good form. Should I go until form breaks down or use band assist?


Suggested weight for jerks? Using Dumbells and new to this movement. I'm 168 lbs, 5'9" 53 years, pretty fit.


Psyched to be here!

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Erik Dresner
September 25th, 2020 at 3:35 pm

Welcome! I always tell new athletes to err on the side of caution. I’d rather they go lighter with perfect form than heavy with adequate form. Plus, dumbbells are always harder than barbells. Start with 20s in your warm up and build up from there. Rx weight is moderate, so you should pick a weight you can do all 7 reps UB every round.


As for pull ups, I’d go with banded (no kipping with bands though!) or ring rows. 25 a round is a lot!

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Mike Andridge
September 25th, 2020 at 5:08 pm

Welcome!!

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Tripp Starling
September 25th, 2020 at 2:32 pm
Commented on: 200925

Scaled barbell to 105#, rest as rx'd

15:49


Jackie:

row rx

scaled pullups to ring rows

scaled barbell to 55#

15:50

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Joe Conradi
September 25th, 2020 at 2:21 pm
Commented on: 200925

Sub/scale:

100 2x20#DB sdhp for row

11 2x45#DB push jerks

kipping pullups


18:59

(edited)
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Amedeo Alessio Cerea
September 25th, 2020 at 2:12 pm
Commented on: 200925

19’55” RX

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John Clarke
September 25th, 2020 at 2:08 pm
Commented on: 200925

50 Burpees

5 rounds:

25 pullups

7 push press, 95lbs


17:16

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Claire Fiddian-Green
September 25th, 2020 at 1:55 pm
Commented on: 200925

Row 4:10

5 rounds 25 PU, 7 push jerk 85#

16:48

Push Jerks Rx. Pull-ups modified to: rounds 1 and 3: 25 strict Horizontal ring rows. Rounds 2 and 5: 25 kipping pull-ups. Round 4: 25 tight kipping swings.

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Charles Meyers
September 25th, 2020 at 1:46 pm
Commented on: 200925

Workout of the Day


10

2007

For time:

1,000-meter row 4:05.1

Then, 5 rounds of:

25 pull-ups jumping pull- ups

7 push jerks 115 lbs

17:46

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Randy Crooker
September 25th, 2020 at 1:35 pm
Commented on: 200925

Subbed/scaled:

1000m run

7 push jerks 115lbs

pull-ups as rx

22:07

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Elias Thermos
September 25th, 2020 at 1:13 pm
Commented on: 200925

M/29/189cm/93kg


scaled

12 strict Pull ups (hand still ripped from friendly fran)


18:31

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Alex Pham
September 25th, 2020 at 1:06 pm
Commented on: 200925

11:33 (100x 50# vest swing + 3 rds 15x strict pull-ups & 50# dbs push jerk)

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Alex Michel
September 25th, 2020 at 12:05 pm
Commented on: 200925

800m run

5 rounds

25 ring row horizontal

7 push jerk 60kg


17'35

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David Williams
September 25th, 2020 at 11:01 am
Commented on: 200925

M/36/170/5’6”


200m run

20 SDHP 1 pood

20 burpees

3:05


5RFT

7 Kipping PU

7 push jerks 95lb

8:00 flat

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Taylor Poehls
September 25th, 2020 at 10:34 am
Commented on: 200925

1000m run

15 pu

7 push jerk #115

14:14

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Mike Andridge
September 25th, 2020 at 9:32 am
Commented on: 200925

Scaled to

1000m row (4:43:(

then

5 rnds

10 strict pull ups on yoke fat bar****

7 push jerk @ 95#

total time

14:01

m/50/175

For my notes--

****needed a stress buster on yesterday's rest day, so I did

21-15-9

kb snatch rt 35#

kb snatch lft 35#

pull ups

which is why I scaled today's pull ups

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Rika Naruse
September 25th, 2020 at 7:34 am
Commented on: 200925

7 rounds of:

200m row

7 pull-ups

7 push jerks *65lb


20'12"

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Reza Dehghanzadehsuraki
September 25th, 2020 at 7:13 am
Commented on: 200925

WOD ANALYSIS


Coaching notes:


Modality: This WOD is a triplet modality that combines a moderate distance row with high reps of gymnastic movement and moderate weightlifting movement.


Purpose: The main purpose of this WOD is to challenge the muscle fatigue. The athletes must perform 5 rounds of these 2 movements after 1000 m rowing. This WOD improves the muscle fatigue capacity and lactate tolerance threshold.


Time to perform: This high volume WOD takes about ≈ 16 min, so if the athletes perform this WOD longer than it, trainer can scale it. Advanced athletes can do it under 14 min.


Running a class: Trainers have ≈ 44 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.


Note: This WOD set in 5 rounds. Overall, athletes should perform 1 km row and then perform 125 reps of pull-ups and 35 reps of push jerks.


Physiology (GPP): Cardiorespiratory endurance, stamina and strength play the major role in this exercise.


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


Anatomy:

Row: Trapezius (middle fibers), Latissimus dorsi, Biceps, Gluteus maximus, Quadriceps, Soleus.

Pull-up: Rhomboid, Latissimus dorsi, Biceps.

Push jerk: Trapezius (upper fibers), Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps.

_____________________


Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 7 min

Specific warm-up for row: ≈ 3 min

Specific warm-up for pull-up: ≈ 5 min

Specific warm-up for push jerk: ≈ 6 min

WOD: ≈ 16 min

Cool-down: ≈ 10 min


Additional time: It remains ≈ 10 minutes that can be divided in specific warm-up or cool-down.


You can see other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

(edited)
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Gang Zhou
September 25th, 2020 at 7:09 am
Commented on: 200925

RX:17'31''.

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QiHui Xing
September 25th, 2020 at 4:29 am
Commented on: 200925
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Steven Thunander
September 25th, 2020 at 2:22 am
Commented on: 200925

Globo Scale: If needed, sub row for 800m run, 50 calorie assault/echo bike, 60 cal aerodyne bike, or 30 burpees/30SDHP with empty barbell or 35/53lb kettlebell or light dumbbells. Home gym with limited equipment run or row as equipment allows, push jerks with 35/50lb dumbbells, 14 strict pullups or 30 ring /bar/dumbbell rows per round. Bodyweight: Sub 2/1 hand release pushups or 1/1 kipping handstand pushups for push jerks.

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Chris Sinagoga
September 25th, 2020 at 12:32 am
Commented on: 200925

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Row - monostructural, middle-ish distance that can be sprinted if needed, deadlift/push-up shapes, skill (falling)

Pull-up - pulling, global flexion/extension, skill (kipping), overhead

Push jerk - jumping, upright torso, heavy-ish weight at the time it was prescribed, overhead


WHAT ABOUT THE FORMAT

Really flexible how you can go at this one, and it depends on what movement you want to prioritize. If you're sweet at pull-ups/push jerks then sprint the row and see how that level of fatigue affects the other stuff. Or if you're not as good at the stuff but want to keep the integrity of the movements, cut the reps down and do more than 5 rounds.


TECHNIQUE SCALE

5 rounds of:

25 kips

15 push jerks/split jerks

then,

run/row 1k for quality


CONSISTENCY SCALE

7 rounds of:

run/row 200 meters

15 pull-ups

7 push jerks (lighter weight)


INTENSITY SCALE

Sprint the row/run, drop the pull-ups to something you can do unbroken


MY STUFF

11:59, scaled to 15 pull-ups per round to stay unbroken, 1k run instead of row


GENERAL FEAR LEVEL: 7

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