CrossFit | 201125
Wednesday

201125

Workout of the Day

72

Complete as many rounds as possible in 8 minutes of:

10 body-weight back squats
10 strict chest-to-bar pull-ups

Post rounds completed to comments.

The Back Squat

1

The back squat requires the structures of the lower body and core to work synergistically. Optimal performance requires an adequate range of motion at the ankles, hips, and knees; superior lower-body strength; and a tremendous amount of core stability.

Watch The Back Squat

Comments on 201125

74 Comments

Comment thread URL copied!
Cy Azizi
January 10th, 2021 at 4:02 pm
Commented on: 201125

2 rounds + 5 squats

Comment URL copied!
Clint Michael
December 27th, 2020 at 1:10 am
Commented on: 201125

2 rounds plus 12 reps

Rx’d

body weight of 210 lbs.

Comment URL copied!
Jeff Chalfant
December 16th, 2020 at 11:37 pm
Commented on: 201125

4 rounds plus 8 squats rx’d: 176lbs


Strict chest to bar pull-ups were mixed grip and broken 4-3-2-1 except for round 4 which was 4-2-2-1-1m-1. Wow squats used to be my kryptonite. Still pretty hard but mostly mental and only after the first 5 reps each set.


176/41/69”

Comment URL copied!
Morgan Greene
December 10th, 2020 at 6:32 pm
Commented on: 201125

185#


3rds + 3 squats in 4th

Comment URL copied!
Giuseppe Petrillo
December 10th, 2020 at 11:03 am
Commented on: 201125

4 rounds

63 kg bs from ground

63 kg bb row

Comment URL copied!
Hank McKibban
December 5th, 2020 at 7:56 pm
Commented on: 201125

3rds + 7 (195#, kip)

Comment URL copied!
Ralph Keeley
December 5th, 2020 at 12:53 am
Commented on: 201125

M/34/6’/175#


4+8 Rx

Comment URL copied!
Kevin Marshall
December 3rd, 2020 at 11:43 pm
Commented on: 201125

Rx bw=175; 3+13

Comment URL copied!
Chin-Sheng Chou
December 3rd, 2020 at 12:06 pm
Commented on: 201125

RX 3+18 @185

Comment URL copied!
Benjamin Schill
December 2nd, 2020 at 4:13 pm
Commented on: 201125

M/43/6’3”/212

3 rds

Comment URL copied!
Alex Pham
December 1st, 2020 at 9:53 pm
Commented on: 201125

3 rds + 5 reps

125# front squats (75% bw)

Comment URL copied!
Christopher Voght
December 1st, 2020 at 5:54 pm
Commented on: 201125

Complete as many rounds as possible in 8 minutes of:

10 back squats @135, body weight = 170

10 strict pull-ups


4+12

Comment URL copied!
Jeffrey Howard
December 1st, 2020 at 4:32 pm
Commented on: 201125

M/25/5'8"/160lb

CrossFit AFK


3+16 - Rx (165lb)

Comment URL copied!
Courtney Guthrie
November 30th, 2020 at 11:14 pm
Commented on: 201125

5+11 s


shoulder dislocation injury.

subbed 35# DB goblet squats

very slow and controlled ring rows w false grip - pull to chest (fist bump)


F/24/5’5/140

CrossFit AFK

Comment URL copied!
Braxton Glass
November 30th, 2020 at 5:19 pm
Commented on: 201125

57yo m 5’7” 145#

2.75 rounds

2x10x145

1x10 & 1x7

pull up top around base of neck

Comment URL copied!
Kirk Byrd
November 30th, 2020 at 12:48 am
Commented on: 201125

M/39/5'10"/195


Did strict pull-ups instead of strict chest-to-bar. Squat @ 195 - 3 rounds + 15 reps

Comment URL copied!
Chris Meldrum
November 29th, 2020 at 6:34 pm
Commented on: 201125

As rx’d (185# for squats), 3 rounds + 4 pull-ups.


Unbroken squats and all singles for chest-to-bar pull-ups.  Strict definitely made these harder.  Had a few missed reps where I didn’t quite get my chest to the bar.


47m/5'10"/185

Comment URL copied!
Coastie Nick
November 29th, 2020 at 3:41 pm
Commented on: 201125

Rx’d @ 175#

3 rds

Comment URL copied!
Brian Louchis
November 28th, 2020 at 9:57 pm
Commented on: 201125

3+3 Rx

Comment URL copied!
Kyle Earhart
November 28th, 2020 at 9:50 pm
Commented on: 201125

M/34/175/5’7”

3 rds+ 8 pull ups


not completely rx’d some minor Kipling involved to get chest to bar.

(edited)
Comment URL copied!
Cor Oz
November 28th, 2020 at 6:24 pm
Commented on: 201125

201125

https://www.crossfit.com/201125

Complete as many rounds as possible in 8 minutes of:

10 body-weight back squats

10 strict chest-to-bar pull-ups

Post rounds completed to comments.


Goal:

4 rounds + 12


Actual:

4 rounds + 10


Subbed:

16kg kettlebell pistols 10 total (alternating)

Kipping chest to bar pull-ups


GENERAL WARM-UP

Joint rotations

2:00 light jog

5 World’s greatest stretch

5 Back bridge

Arm push backs

10 Arm swings

10 Leg swings

1:00 Single-unders


SKILL PRACTICE

Handstand walking:

:30 nose hold

5 openers

5 ea shoulder taps

Wall walk aways


SPECIFIC WARM-UP



1:00 as many double-unders as possible

(edited)
Comment URL copied!
Antoine Vial
November 28th, 2020 at 4:14 pm
Commented on: 201125

2r+15

Comment URL copied!
Joseph Amaya
November 28th, 2020 at 12:09 pm
Commented on: 201125

2 + 9 115lb

Comment URL copied!
William Harcrow
November 27th, 2020 at 6:49 pm
Commented on: 201125

M/5’10/29


4 rounds - 10 back squats #175

Comment URL copied!
Claire Fiddian-Green
November 27th, 2020 at 4:51 pm
Commented on: 201125

4 rounds

125lb Back Squats, strict C2B feet on ground

Completed directly after 201124 WOD

Comment URL copied!
Js Smith
November 26th, 2020 at 6:50 pm
Commented on: 201125

Changed to 

5 r/t of 10 squats @65# and 10 ring rows 

8:32

Happy Thanksgiving! 🍽🦃🍁

(edited)
Comment URL copied!
Michael Mallin
November 26th, 2020 at 5:26 pm
Commented on: 201125

Rx at 170#

4rds+14

Comment URL copied!
Travis Schwartz
November 26th, 2020 at 4:22 pm
Commented on: 201125

1 rx + 2rds and 19 reps Kipling PU

Comment URL copied!
Karina Findlay
November 26th, 2020 at 2:58 pm
Commented on: 201125

BW Back Squat 115#

scaled to C2B pull ups feet on floor

4 rds+ 3

Comment URL copied!
Troy Bruun
November 26th, 2020 at 1:53 pm
Commented on: 201125

8 min AMRAP: 4rds + 4 reps


10 BW SQT (170lbs)

10 Strict Pull-up

Comment URL copied!
David Smith
November 26th, 2020 at 3:30 am
Commented on: 201125

Scaled 8min AMRAP


4 strict chest to bar

10 100lb sandbag squats taken from the floor each set (obv).


6 rounds plus 3

Comment URL copied!
James Gentile
November 26th, 2020 at 3:28 am
Commented on: 201125

4 rounds + 7 squats & 7 pull-ups. RX'd weight at 190 lbs.


Squat rack is also pull-up bar so went to the other side and just had to deal with the racked bar against me while pulling. Goal was 4 rounds, was pleased to go over!

Comment URL copied!
Etienne Gilbert
November 26th, 2020 at 1:58 am
Commented on: 201125

Scaled to:

5 strict CTB + 5 strict pull ups.

185 -lbs bodyweight back squat.

3rds + 15 reps.

Comment URL copied!
Erik Wagner
November 26th, 2020 at 1:19 am
Commented on: 201125

M/152/51/5’8”


Rx’d (155 squat)


4+8

Comment URL copied!
sandy francisco duran perez
November 26th, 2020 at 12:24 am
Commented on: 201125

WEDNESDAY

201125

*Workout of the Day*

Complete as many rounds as possible in 8 minutes of:


10 body-weight back squats

10 strict chest-to-bar pull-ups

---------------------------:

4 Rounds Rx'd

Comment URL copied!
Jim Rix
November 25th, 2020 at 11:51 pm
Commented on: 201125

Subbed to 10 squats and 20 push-ups. Can’t use pull-up bar while squatting.


With 160#, 4 rounds + 10 push-ups


58/5’8”/160


Happy Thanksgiving to all!

(edited)
Comment URL copied!
Derek Eason
November 25th, 2020 at 10:57 pm
Commented on: 201125

Rx 6 rounds + 7 back squats


165lb. bodyweight



Comment URL copied!
Kevin Flowers
November 25th, 2020 at 10:43 pm
Commented on: 201125

M/55/185/6’0”


8 min AMRAP:

10 back squats (185 lbs)

10 strict C2B pullups


5 rds + 10 back squats


1st round only took 1 min; 2nd round only took 1:12; boy did it go downhill after that

Comment URL copied!
Antonio Alves
November 25th, 2020 at 10:00 pm
Commented on: 201125

Limited equipment, so scaled to:


AS MANY ROUNDS AS POSSIBLE IN 8 MINUTES OF:


10 back squats | 25 kg

10 bodyweight rows


SCORE: 4 rounds + 10 back squats


Completed round 5 and did another round. All sets unbroken. Easy 4 km run before.

(edited)
Comment URL copied!
Steve Day
November 25th, 2020 at 9:30 pm
Commented on: 201125

5 rounds + 6 squats


Body weight - 175lbs

strict pull-ups

Comment URL copied!
Drew YoungeDyke
November 25th, 2020 at 9:15 pm
Commented on: 201125

Since my squat rack is also my pull-up bar, I knew I’d lose some time removing the 25’s to lower the bar and clean it back up to the rack and putting them back on after the pull-ups, so I extended the time to a 10-min AMRAP. Scaled to kipping C2B’s. 4 rounds w 185 lbs unbroken on the squats.

(edited)
Comment URL copied!
Nicole Deaver
November 25th, 2020 at 9:04 pm
Commented on: 201125

Rx squats (120#)

scaled to regular pull-ups

5 Rds + 3 squats


Happy Thanksgiving!

Comment URL copied!
Joshua Willing
November 25th, 2020 at 8:55 pm
Commented on: 201125

M39/6’0”/190


moved it up to 10 minutes knowing I’d be breaking my squats and wanted to make sure I got enough volume.


3 rounds @ 185.

Comment URL copied!
Cresen Swenson
November 25th, 2020 at 8:46 pm
Commented on: 201125

3+17

RX BW 145#

subbed pull for strict Hanging Knee raises w/control down

Comment URL copied!
Christopher Buchenholz
November 25th, 2020 at 8:28 pm
Commented on: 201125

M/53/5’9”/168 - Newbie


Looking for a private coach in NYC to help me with barbell stuff.  Any suggestions?


Complete as many rounds as possible in 8 minutes of:


10 body-weight back squats

10 strict chest-to-bar pull-ups


WARMUP:


GENERAL WARM-UP


Complete a 5 minute AMRAP of: (2)


10 Push Ups

15 Butterfly Sit Ups

40 Jump Rope 20/10/10

10 Wall Balls


SPECIFIC WARM-UP


10 soleus stretches each side with foot against wall

10 lunge stretches for the ankle each side

5-10 gentle knee rotations

5-10 reps of loading the ankle in a supported squat

Posterior hip stretch for 5 breaths

5-10 adductor stretches each side

5 reps 90/90 stretch each side

5 push up jumps into bottom of squat

5 toe touch to squat


2 sets of 10 reps:


10 pound dumbbell pullover

Resistance band Face Pull

Single Arm Lat extensions with Resistance Bands

Empty Barbell Back squat

Jump pull-ups


WOD:


Complete as many rounds as possible in 8 minutes of: (3 Rounds)


10 back squats 95 lbs

10 strict Pull-ups


NOTES:


Managed this pretty well, considering legs/shoulders are gassed this week!

No squat rack, so only did 95 lbs.  Good for working on form, which seemed to hold up.

Pull-ups couldn’t do straight sets.  5-3-2 or 4-3-3 or 4-2-2 - could barely finish last set.


Still trying to figure out warmups/cool down.  If anyone can take a look and offer suggestions I’d really appreciate it!

Comment URL copied!
Jim Rix
November 25th, 2020 at 11:57 pm

While searching for a trainer, main site has tons of instructional videos that can get you started.


Coach Chris has offered several options. I’ve done a variation of the original CF warmup for years:

10-15 shoulder sweeps

15 overhead squats with an empty barbell

15 ring dips

25 GHD sit-ups

25 push-ups

25 back and hip extensions

15 pull-ups

Comment URL copied!
Derek Schierlmann
November 25th, 2020 at 8:20 pm
Commented on: 201125

4 rnds at 135# (no rack. Limited by what I can press)

C2B degraded to normal in rnd 4

M/49/5'9"/155#

Comment URL copied!
Derek Schierlmann
November 25th, 2020 at 8:19 pm
Commented on: The Strict Chest-to-Bar Pull-Up

NA

(edited)
Comment URL copied!
Mike K
November 25th, 2020 at 7:34 pm
Commented on: 201125

4 rounds

10 145lbs squat

10 pull-ups

Comment URL copied!
Eugenio Gonzalez
November 25th, 2020 at 7:31 pm
Commented on: 201125

8 Rounds 13 reps

Comment URL copied!
Scott Jacobson
November 25th, 2020 at 7:21 pm
Commented on: 201125

5’8” / 195 lb / 22 / M


Rx’d 5 rd


Took some time off CF, glad to be back

Comment URL copied!
Lincoln Kerger
November 25th, 2020 at 7:17 pm
Commented on: 201125

Rx’d(ish)

BS185# (190# bw)

4 RDS


Had to scale strict C2B to strict PU after the 2nd rep of round 2. Did a 5th round after time stopped just for good measure. Happy Thanksgiving everyone!

Comment URL copied!
Cory Reecer
November 25th, 2020 at 6:52 pm
Commented on: 201125

scaled down to 155 on back squat and ring pull ups from the ground 3 rds+ 8

Comment URL copied!
Charlie Pokorny
November 25th, 2020 at 6:35 pm
Commented on: 201125

Scale to 170-lb squat (85% BW) and strict pull-up

5 rounds + 12 reps

m/52/5'11"/200#

(edited)
Comment URL copied!
David Williams
November 25th, 2020 at 6:22 pm
Commented on: 201125

RX (195 LB. Squat)

3.5 rounds

47/195/5’11

Comment URL copied!
Myles Lance
November 25th, 2020 at 4:09 pm
Commented on: 201125

2 rounds + 14 reps

Comment URL copied!
John Clarke
November 25th, 2020 at 4:00 pm
Commented on: 201125

Goblet squats, 24 kg

Strict pull-ups


6 + 10

Comment URL copied!
Charles Meyers
November 25th, 2020 at 3:59 pm
Commented on: 201125


Comment URL copied!
Randy Crooker
November 25th, 2020 at 3:27 pm
Commented on: 201125

Scaled back squat to 135lbs. Approximately 75% BW of 175lbs

pull-ups Rx


3 rounds + 10 + 6

Comment URL copied!
Michael Arko
November 25th, 2020 at 2:42 pm
Commented on: 201125

BW squats = 150lbs

Strict pull-ups (not C2B)

5 rounds + 14 reps

Comment URL copied!
Brett Eckles
November 25th, 2020 at 1:32 pm
Commented on: 201125

3 rounds


Modified to strict pull ups during first round. Did a few strict chest to bars each round


Back squats at 200lb


M/27/199/6’1”

Comment URL copied!
Alex Pettingell
November 25th, 2020 at 1:31 pm
Commented on: 201125

RX 3 rounds + 12 reps

Comment URL copied!
Mike Andridge
November 25th, 2020 at 12:13 pm
Commented on: 201125

Scaled

3 rnds

10 bs @ 155 (should have done 165#:(

10 strict ctb on yoke fat bar

7:33

m/50/175

Comment URL copied!
Mike Andridge
November 25th, 2020 at 2:15 pm

Have a good Thanksgiving Suspects!

Comment URL copied!
Daniel Robinson
November 25th, 2020 at 11:50 am
Commented on: 201125

Scaled: 4RDS (155lbs & kip)

Comment URL copied!
Joe Conradi
November 25th, 2020 at 11:39 am
Commented on: 201125

Scaled to:

12 2x70#DBs squat (bw=170)

10 strict pull-ups


5rounds + 1

Comment URL copied!
Viktor Wachtler
November 25th, 2020 at 11:24 am
Commented on: 201125

3 rounds+1

75kg squats

44/1.78m/73kg

Comment URL copied!
Nicolas Michel
November 25th, 2020 at 11:07 am
Commented on: 201125

hi ;

lockdown are ended in FRANCE this next week end ( Green Hills of Tyrol )

at this time always 1 hour 1 km ;

stade du Roc 24110 St Astier FRANCE ;

#barbara Time 31' 46''

rest 45'' each round

good luck for this week.

happy thanksgivings for everyone.

https://www.youtube.com/watch?v=hYPm3ERvPC4

Comment URL copied!
Dave Saunders
November 25th, 2020 at 11:04 am
Commented on: 201125

3rds Scaled

195lb Squat

8 Strict C2B Pull-ups


bw @ 215lbs

Comment URL copied!
Damien Leroux
November 25th, 2020 at 9:00 am
Commented on: 201125

Rx : 4round's +7 squat (77.5kg)

bdw : ~74.5kg back squat from floor

(edited)
Comment URL copied!
QiHui Xing
November 25th, 2020 at 4:52 am
Commented on: 201125

RX,79KG: 4R+12reps.

https://youtu.be/4CmqmdNZdC0

Comment URL copied!
Chris Sinagoga
November 25th, 2020 at 4:31 am
Commented on: 201125

Champions Club Scaling Notes


RANT

Have I ranted about the 3-man weave yet? I'm going to rant about the 3-man weave. It's the dumbest drill ever invented by basketball coaches. It's used as a warm-up/time-filler at practices and serves no purpose to what happens in a game. When I see warm-ups in CrossFit listed with things like high-knees, A-skips, bird-dogs, or whatever I immediately think 3-man weave: the intentions are good but it's not a great use of your time. To me the first goal of a warmup is to practice skill and technique that needs to be practiced, and your body gets warm as a byproduct. Today's workout involves two movements that don't really need a ton of technique practice. Use the warmup to practice 4 things you suck at until you feel warm-ish.


WHAT ABOUT THE MOVEMENTS

Back squat - squatting with a moderate weight and not a heavy demand on upright torso

Pull-up - pulling overhead without using momentum and with a little extra ROM


WHAT ABOUT THE FORMAT

Short workouts like this usually mean intensity. So for them to pick these two movement they are assuming 1) an elite foundation in strength/stamina and 2) quick transitions. If you don't meet the criteria you much want to make the choice to either 1) keep the movements or 2) keep the stimulus. Can't always have both.


TECHNIQUE SCALE

Kipping pull-ups sub for strict, extend to 20 minutes


CONSISTENCY SCALE

7 rounds for time of:

1:00 back squat

1:00 strict pull-up practice (Ricky Reps)


INTENSITY SCALE

AMRAP in 8 minutes of:

6 strict pull-ups

6 front squats


MY STUFF

I did 5 rounds, 135-lbs. on squat (I'm 170) and strict pull-ups most of the time (tiny kip on a few)


GENERAL FEAR LEVEL: 7

Comment URL copied!
Christian Simpson
November 25th, 2020 at 1:52 am
Commented on: 201125

Sheesh...either I've got to drop some lbs or get stronger, but it's probably a combo of the two. Sc to strict pu since I've got the door jam bar/195#


2 + 5/-...went ahead and completed the entire third round though

Comment URL copied!
Jim Rix
May 25th, 2019 at 7:55 pm
Commented on: The Back Squat

I don't know how he keeps his torso so vertical. I think I'm way further forward when I don bs, esp. heavier ones.

Comment URL copied!