CrossFit | 210508
Saturday

210508

Workout of the Day

54

For total reps:

3 sets of shoulder presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push jerks, ⅔ body weight
3 sets of strict pull-ups

Rest 30 sec. between sets.

Post reps completed to comments.


Scaling:
Reduce the load on the barbell movements and choose a pull-up modification that allows you to complete at least 10 reps of each when fresh. Newer athletes should reduce the total volume of this workout.

Intermediate Option:
For total reps:
3 sets of shoulder presses, ½ body weight
3 sets of strict pull-ups
3 sets of push presses, ½ body weight
3 sets of strict pull-ups 3 sets of push jerks, ½ body weight
3 sets of strict pull-ups

Rest 30 sec. between sets.

Beginner Option:
For total reps:
2 sets of shoulder presses, empty barbell
2 sets of assisted pull-ups
2 sets of push presses, empty barbell
2 sets of assisted pull-ups
2 sets of push jerks, empty barbell
2 sets of assisted pull-ups

Rest 30 sec. between sets.

Comments on 210508

56 Comments

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Clint Michael
July 15th, 2021 at 9:15 pm
Commented on: 210508

74 reps

Rx’d, 220 lbs. body weight

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Blas Raventos
May 30th, 2021 at 12:09 am
Commented on: 210508

Great workout. Did this with two buddies that dont train crossfit, except when they come hang out at my garage gym. I did this with 40kg, which is some 10kg belw 2/3 my bw of 75kg. We also did not rest 30 sec. But kept moving at a regular pace as in , i work, then you work. We were 3, so rest was way past 30 sec. But it was a fun and devastating one. Kudos to all that finished this.monster training alone.


My reps were 242. 40kg and strict pullups. 42 press, 38 pullups, 55 push press, 27 pullups, 49 jerks (feeling dizzy here), 31 pullups.


Looking forward to repating this one in a very very long time.

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Jeff Chalfant
May 29th, 2021 at 10:40 pm
Commented on: 210508

109 reps with 115lbs. and pronated grip pull-ups. 13:05

5/4/4

12/5/5

8/6/4

6/5/5

10/8/6

5/6/5


177lbs/42/176cm.

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Jeffrey Howard
May 26th, 2021 at 11:31 pm
Commented on: 210508

M/25/5'8"/155lb

CrossFit AFK


122 - Rx (105lb)

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Morgan Greene
May 23rd, 2021 at 6:24 pm
Commented on: 210508

113 reps at 125#

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Mario Cruz
May 18th, 2021 at 1:10 am
Commented on: 210508

#104 lbs


shoulder press 7/6/4

strict Pullups 15/8/6

push press 15/10/8

strict Pullups 7/5/3

push jerk 13/8/6

strict Pullups 6/4/4

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Dan Morris
May 16th, 2021 at 8:56 pm
Commented on: 210508

Scaled to 115lbs:


SP 7-4-4 = 15

PU 12-8-6 = 26

PP 8-6-5 = 19

PU 7-5-4 = 16

PJ 7-6-7 = 20

PU 6-5-4 = 15


Total = 111


42 / 6’0 / 195

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Matthew Letarte
May 15th, 2021 at 3:04 pm
Commented on: 210508

Strict HSPU 7/6/5/5/5/3/4/3/3 = 41

Strict Pullups 10/7/7/8/6/5/6/5/4 = 58

99 reps total

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Ralph Keeley
May 13th, 2021 at 3:38 am
Commented on: 210508

M/35/6'/175#


SP: 10/4/4

PU: 15/8/5

PP: 15/10/8

PU: 9/4/4

PJ: 10/5/5

PU: 7/4/4


131 reps at 115-lb.

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Albert Kombe
May 13th, 2021 at 12:37 am
Commented on: 210508

1/2 body weight (95lbs) & Pull-ups.

Total = 81reps

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Brett Eckles
May 12th, 2021 at 11:25 am
Commented on: 210508

Rx with 135lb


Total reps: 111


For total reps:

3 sets of shoulder presses, ⅔ body weight

6 - 3 - 1

3 sets of strict pull-ups

7 - 5 - 4

3 sets of push presses, ⅔ body weight

12 - 7 - 6

3 sets of strict pull-ups

7 - 5 - 4 

3 sets of push jerks, ⅔ body weight

13 - 8 - 8

3 sets of strict pull-ups

6 - 4 - 5


M/28/6’1”/200lbs

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Aaron Brumit
May 11th, 2021 at 6:04 pm
Commented on: 210508

Intermediate Option:

For total reps:

3 sets of shoulder presses, ½ body weight

3 sets of strict pull-ups

3 sets of push presses, ½ body weight

3 sets of strict pull-ups 

3 sets of push jerks, ½ body weight

3 sets of strict pull-ups

Rest 30 sec. between sets.


13-6-4. 23

12-6-4. 22

45


16-7-6. 29

9-4-3. 16

45


18-11-9. 38

7-4-4. 15

53


Used 75 lbs barbell. 0.5 body weight would be about 73 lbs.


143 total reps.

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Jade Teasdale
May 11th, 2021 at 2:51 pm
Commented on: 210508

Military Presses: 12-7-7

PU: 10-7-6

Push Presses: 15-12-12

PU: 8-5-5

Push Jerks: 10-10-8

PU: 7-5-6

with 2 (30#) dumbbells!

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James Gentile
May 11th, 2021 at 9:08 am
Commented on: 210508

Completed 5/8.


102 reps. RXd weight was 122, used 125lbs.


The shoulder fatigue was worse than the pull-ups, but both numbers got little towards the last set of each movement.

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James Gentile
May 11th, 2021 at 9:10 am

Followed it with Elizabeth from Thursday, bad idea....

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Troy Bruun
May 11th, 2021 at 12:46 am
Commented on: 210508

Completed on 5/9


154 total reps


Press (95lbs) 10/8/5

Strict Pull-ups 10/10/10

Push Press(95lbs) 10/10/10

Strict Pull-ups 10/9/6

Push Jerk(95lbs) 10/8/9

Strict Pull-ups 8/6/5

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Leonel Manzilla
May 11th, 2021 at 12:41 am
Commented on: 210508

Male 23y 82kg 175cm

Rx 125 lb


Sp 6 3 1

Spu 7 6 4

PP13 10 9

Spu 5 5 5

PJ 10 10 9

SPu 5 4 4


19:45

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Derek Schierlmann
May 10th, 2021 at 9:17 pm
Commented on: 210508

M/49/5'9"/158

Tried 105# (2/3BW) got ~9

95# ~7

85# (~1/2BW) 3, 3 ... moved on

3x 10 Inclined ring rows

85#×10 x3 push press

3x 10 Inclined ring rows

85#×10 x3 push jerk

3x 10 Inclined ring rows

30sec is really quick

Took about 14 minutes to complete

(edited)
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Hank McKibban
May 10th, 2021 at 2:46 pm
Commented on: 210508

146 (1/2 bw)

10-5-3

15-7-5

15-10-8

10-5-5

13-10-9

7-5-4

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Loris Giuliano Ferrari
May 10th, 2021 at 1:00 pm
Commented on: 210508

Male 51 181cm 78Kg

Intermedio 40Kg bar

144 reps

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Jim Rix
May 9th, 2021 at 5:46 pm
Commented on: 210508

Pressing 1/2 BW (80#)

147 reps

SP 10-7-5

PU 11-8-6

PP 12-10-9

PU 9-6-5

PJ 10-10-9

PU 9-5-6


58/5'8"/160#

(edited)
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Myles Lance
May 9th, 2021 at 3:52 pm
Commented on: 210508

109 reps

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Manchild Manchild
May 9th, 2021 at 3:46 pm
Commented on: 210508

EMOM, 40# dbs


103 reps

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Antoine Vial
May 9th, 2021 at 10:49 am
Commented on: 210508

shoulder press:

7

3

2

pull ups:

15

5

5

push press:

9

6

7

pull ups:

7

5

4

push jerk:

9

7

5

pull ups:

7

5

4

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Chris Hammond
May 9th, 2021 at 9:58 am
Commented on: 210508

M/37/155

105 reps at 99lb/45kg

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Keith Martin
May 9th, 2021 at 9:30 am
Commented on: 210508

M/47/227

Intermediate

115# barbell

98 reps

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Kevin Flowers
May 9th, 2021 at 12:28 am
Commented on: 210508

M/56/6’1”/180


For max reps:


3 sets Strict Press (120 lbs)

3 sets Strict Pullups

3 sets Push Press (120 lbs)

3 sets Strict Pullups

3 sets Push Jerk (120 lbs)

3 sets Strict Pullups


rest 30 sec between sets


Rx: 185 reps total*


*all sets performed without pausing between any reps

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James Gentile
May 10th, 2021 at 2:19 pm

Damnnnnnnnnnn

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Nicole Deaver
May 8th, 2021 at 11:31 pm
Commented on: 210508

shoulder presses (65#): 4-4-3

pull-ups: 5-5-4

push presses (65#): 8-7-7

pull-ups: 5-4-4

push jerks (65#): 8-8-8

 pull-ups: 4-3-3


 Total reps: 94 

Scaled to almost 1/2 BW

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Stacey Thompkins
May 8th, 2021 at 9:58 pm
Commented on: 210508

M/46/6'2"/180#


Shoulder still hinkie from a failed bent press last week so scaled/modified to

Half kneeling landmine press L/R with 25# on bar

13/13

13/13

12/12

Strict pullups

8/5/4

Landmine push press L/R with 35# on bar

20/20

18/18

18/18

Strict pullups

8/5/4

Landmine push jerks L/R with 45# on bar

12/13

13/13

12/13

Strict pullups

8/5/5

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Antonio Alves
May 8th, 2021 at 9:24 pm
Commented on: 210508

Modified / scaled to:

--

3 sets of shoulder presses | 2x12,5 kg DB

3 sets of horizontal rows

3 sets of push presses| 2x12,5 kg DB

3 sets of horizontal rows

3 sets of push jerks| 2x12,5 kg DB

3 sets of horizontal rows

SCORE: 169 reps (13+6+5 /16+9+8 | 12+8+8 / 14+7+7 | 12+10+8 / 12+7+7)

--

Nice WOD. I really liked this pattern.

25 kg is probably around 35% BW. It was all I had, but wouldn't be able to do a decent number of reps with more weight than this, anyway.

5 km easy run in the early morning.

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Steve Day
May 8th, 2021 at 9:11 pm
Commented on: 210508

Bodyweight=175lbs x 2/3= 116lbs


Used 115lbs for the barbell


128 reps total

SP 8/5/4

PU 8/8/6

PP 10/10/10

PU 8/6/5

PJ 10/8/8

PU 5/5/4

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Allison Addington
May 8th, 2021 at 9:06 pm
Commented on: 210508

Beginner

32-27-37-25-35-25= Total 181 reps

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Christian Simpson
May 8th, 2021 at 8:15 pm
Commented on: 210508

I liked this one! Glad I'm down 10# too...

Rx @ 125# total reps = 104


Str press 3/3/1, PU 10/8/5

Push press 8/6/5, PU 7/6/5

Push j 8/6/5, PU 7/6/5

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Devan Barger
May 8th, 2021 at 8:04 pm
Commented on: Workout Tips

26 y.o.

~400#


I did the beginner. Did 2 sets for max reps, but did pressing and bent over rows with a heavy band. Don't know the reps because I lost count.

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Avraham Kupetz
May 8th, 2021 at 7:59 pm
Commented on: 210508

Scaled, did with 25 lb. Dumbbells ( body weight - 180 lb.) So about 1/4 body weight.

And did assisted pull ups with leg on stool .

Score:

SP: 12-9-8

SPU: 10-8-7

PP: 17-10-10

SPU: 8-7-5

PJ: 18-12-10

SPU: 10-7-7

==175 reps

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Liz Rekas
May 8th, 2021 at 6:38 pm
Commented on: 210508

6 mo postpartum scale:

3 sets ea

15-12-9 scheme

ring-rows

empty bar pumpppppp

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Joe Conradi
May 8th, 2021 at 6:24 pm
Commented on: 210508

Scaled to 52% BW (dumbbells):


15,10,8,17,10,8,21,13,10,10,8,7,15,10,10,8,6,6.


total 192


(time 19:28)

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Eugenio Gonzalez
May 8th, 2021 at 6:03 pm
Commented on: 210508

39-16-16-2-3-3-15-19-13-3-2-1-5-8-5-4-2-4

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Charlie Pokorny
May 8th, 2021 at 5:35 pm
Commented on: 210508

132 Rx with 135-lb barbell

SP: 9-6-5

SPU: 10-8-7

PP: 12-8-7

SPU: 8-6-5

PJ: 12-7-7

SPU: 6-5-4

m/53/5'11"/200#

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Michael Arko
May 8th, 2021 at 5:31 pm
Commented on: 210508

100lbs (Rx)

Bar: 11 / 17 / 14

Pull-ups: 23 / 16 / 12 (51)


Should have gone a bit lower on the bar. Jerks were 8-4-2, breathing too heavily.

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Coastie Nick
May 8th, 2021 at 5:29 pm
Commented on: 210508

Intermediate+....(95# = 54.2% BW)

157 total reps


Sh. P: 12-7-5

St. PU1: 21-7-7

P.P.: 13-8-7

St. PU2: 11-6-5

P.J: 11-8-8

St. PU3: 11-5-5

(edited)
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Brian Louchis
May 8th, 2021 at 4:44 pm
Commented on: 210508

35 lb dumbbells

111 reps

10-6-5 / 10-4-4

10-7-6 / 6-4-3

10-9-7 / 4-3-3

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kevin robinson
May 8th, 2021 at 4:33 pm
Commented on: Workout Tips

49 y/o

scaled down to:

125# barbell

kipping pull-ups


:30 was too quick

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Charles Meyers
May 8th, 2021 at 3:32 pm
Commented on: 210508

For total reps:

3 sets of shoulder presses, ⅔ body weight 95 lbs 8-8-8

3 sets of strict pull-ups band 8-8-7

3 sets of push presses, ⅔ body weight 95 lbs 8-8-8

3 sets of strict pull-ups band 7-6-6

3 sets of push jerks, ⅔ body weight 95 lbs 6-7-8

3 sets of strict pull-ups band 8-6-5

Rest 30 sec. between sets.

106 reps

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Lincoln Kerger
May 8th, 2021 at 2:10 pm
Commented on: 210508

Intermediate Option'ish

95# for the lifts and tried to keep the pull-ups as strict as possible but they got ugly toward the end

167 reps


M/43/5'10"/190


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Sam K
May 8th, 2021 at 1:13 pm
Commented on: 210508

145lbs

Strict pull ups


107 reps


M/30s/220lbs

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Charles Meyers
May 8th, 2021 at 3:34 pm

👍🏻

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Akin Eren
May 8th, 2021 at 12:30 pm
Commented on: 210508

105 reps

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Giuseppe Petrillo
May 8th, 2021 at 10:35 am
Commented on: 210508

105 rx’d

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Charles Meyers
May 8th, 2021 at 3:33 pm

👍🏻

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luca romano
May 8th, 2021 at 9:06 am
Commented on: 210508

Hi, could someone help me in an equipment free scaling ?

really thanks :)

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Collin Campbell
May 8th, 2021 at 6:24 pm

Hi Luca!


you can easily change the shoulder presses into handstand push ups, pike push ups with your feet on a chair, or regular push ups.


for the pull ups, you can do table rows (prop your feet on a chair and pull your body to the table) or do back pack rows (fill a backpack with heavy items and perform rows).

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QiHui Xing
May 8th, 2021 at 6:18 am
Commented on: 210508
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Charles Meyers
May 8th, 2021 at 3:34 pm

👍🏻

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Chris Sinagoga
May 8th, 2021 at 1:48 am
Commented on: 210508

Champions Club Scaling Notes


RANT

Nothing to rant about.


WORKOUT THEMES

Strength in pulling and skill in pushing, using stamina as a factor in challenging it.


MAIN DECISION

Should I simplify the rep scheme?


TECHNIQUE SCALE

Practice push press and kipping for 20 minutes


CONSISTENCY SCALE

AMRAP in 15 minutes of:

5 strict pull-ups

5 strict press


INTENSITY SCALE

Hmmm... maybe cycle through the movements 1 set at a time instead of finishing all 3 sets to move on.


INJURY SCALE

Upper-body - Pick one challenging midline movement and one challenging lower-body movement, to two sets of Tabata for each. For example, Tabata sit-up, then Tabata lunge, then Tabata sit-up again, then Tabata lunge again.


MY STUFF

Did this as a team workout. One partner runs while the other does strict press and strict pull-ups. Good dose of noodle arms.


GENERAL FEAR LEVEL: 5

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