4 rounds for time of:
400-m run
30 push presses
20 jumping chest-to-bar pull-ups
♀ 45 lb ♂ 65 lb
Post time to comments.
Compare to 171206.
Scaling:
If you cannot run 400 m in 2:30 or less, consider reducing the distance. Select a load for the push presses that allows you to complete at least 15 consecutive reps during the warm-up. For the pull-ups, choose an option that allows you to complete each round during the workout in 3 sets or less. Intermediate athletes can do this workout as prescribed.
Beginner Option:
4 rounds for time of:
200-m run
20 push presses
10 jumping chest-to-bar pull-ups
♀ 22 lb ♂ 35 lb
Comments on 221021
46 Comments
CFWUx2 10*45pp sub for dips 2*65pp 5 jumping c2b sub for pus
27:00
4 rnds
400 m run
30 push ups
20 cal row
21:40
I wonder if the mumfit would agree with your program.
18:19
Rx’d
M/27/5'8"/170lb
CrossFit AFK
17:58 - Rx (Need be better at running. Jumping bar at wrist height.)
18min16
Rx
18:04 as rx’d. Last time 16:17! Shoulders and lungs! Paced myself by doing 20/10 on push press and 12/8 on JCTB until the final 20 when I stopped briefly about 4 times…Runs were slow, and this would’ve been good WOD to eat less or nothing prior. Had 6 bacon strips and 2 baked potatoes with lots of butter, cheese, sour cream, and onions for breakfast around 12-1pm. Stomach felt terrible during this-go figure.
180lb./43y/176cm.
28'57
RX
SC to kipping PU doorjamb...29:27
Transition from inside to outside for runs added 45s+/round
Rx 15:38
65lb
M/36/6’/175#
16:47 Rx
Deo gratias
19:53 with 1k assaultbike
Didn't warn up jumping c2b. Wound up crushing my fingers badly on the bar in the first round. Adjusted the height and crossed from there.
Rx with 30kg on the bar
23min38
Hope everyone crushed it!
Mâle, 39 years old, 1m69, 66kg
21:42
Rx
M/41/202lbs
Great work everyone! Keep it up!
15:45
Rx+ @75
M/35/197
I was at a commercial gym had to switch runners every round. Otherwise RX
33:54
14:27rx
Modified:
--
4 rounds for time of:
50 DB SDLHP @ 2x 12,5 kg DB
30 DB Push Press @ 2x 12,5 kg DB
20 inverted rows
> 29'47''
--
Peace.
4rds: 13:38
400m Run
30 Push Press (45lbs)
20 Jumping C2B
GWU: 1min JJ’s/1min High Knees/10 Sqt w/rot./5 Scap Push-ups
1min ea. w/10lb ball
slam ball/rot. pass/OH pass/Sqt pass
SPWU: Running Drills/200m Jog
Push Press
pvc Prog./ bar Prog/10 push press
Pull-up
3x5 Scap pull/2x3 strict pull-up/jumping
COOLDOWN: Lat stretch& forward split
20:06 at work. Last was 18:32 in 2017. Not really feeling it today…
Lee (Rxd) 23.21
Noah (20Kg) 24.56
The jumping C2B turned out to be very tough, my bar was so high that it turned into doing strict singles.
Rx 19:36
No compare to data. In fact, pretty sure I didn't do this one in 2017 because of where I was at and what I was doing. PP only broken once in 3rd round. Can't say as much for the jumping CTB pull-ups. Good burner.
23:33 Rx
M/30 yo/ 210lbs
24:45
Rx
Treadmill at 1°
17:02
M/30s/225lbs
Son (15)
Same runs
30 PP @ 45lbs
15 Jumping C2B
18:33
Rx’d: 17:55
171206: 20:57
Rx 21:54
15:37 compared to 17:05 runs on treadmill
As rx’d, 20:36.
Unbroken push press, very broken jumping pull-ups. Struggled mightily with those – kinda wish they had been regular C2B pull-ups! Runs were mostly light and quick – had to
focus on it, easy to jump on the struggle bus and coast.
49m/5'10"/180
Scaled to 50# push presses and 15 pull-ups.
23:04
60/5’8”/153
Nice work!
M/43/140lb
17:21 RX
400m Run
30 PP (65)
20 Jumping C2B
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Monostructural, weightlifting, gymnastics. Pulling with skill, pushing with skill, overhead, jumping with an upright torso, core to extremity.
SHORT MEDIUM LONG
LIGHT x
MEDIUM
HEAVY
ENDURANCE SCALE
Split the reps/run in half and do 8 rounds
STAMINA SCALE
As is, but do 10 strict pull-ups per round
COORDINATION SCALE
As is, sub 20 kips for 20 jumping pull-ups
MY STUFF
14:51, endurance scale, but subbed 5 L-pull-ups for 10 jumping
GENERAL FEAR LEVEL: 7
Don't dodge the jumping pull-ups!
M/48/6'2"/180#
Made up yesterday's first results posted there took 10 minutes recovery then todays as rx'd in 18:56 with road runs compare to was rx'd with TM runs 2% incline in 19:26
Tough day Stacey, and excellent times in both! Nice job!
2x 30lb dumbbells for push press
16:49
15:41 broke last 2 rounds into 10/5 +5 I know it may have changed the stimulus a bit but my heart and lungs couldn’t tell.
Scaled: 2x 23lbs DB push presses
19:48
Deliberately slow runs, all PP unbroken
Last time 65 Rx, 23+ mins
14:12
4 rounds for time of:
200-m run
20 push presses
10 jumping chest-to-bar pull-ups
65 lbs
14:37
M/24/200lbs/6'2"
21:08 (Scaled)
4rds
400m
20 PP @ 65
15 jumping pull ups
Scaled to
500m row for run
else as rx
24:45
m/52/175
last 1/2 of 3rd rnd and 4th rnd of jmping ctb got me....
compare to w/ same scale
23:24
17:28 Rx
M/29/6’1”/195lbs
18:48 on Assault AirRunner
https://youtu.be/BAlLQImdvSQ
Globo wod: subs for runs are 500m row or 25 calories assault or echo bike. If you are using a conventional treadmill use a slight incline. Dumbbells sub 30/ 20lb dumbbells. Scale down so you can hit 15 unbroken push press reps fresh. For jumping chest to bar pullups elevate yourself so you can get the jump assist on the chest to bar pullup. If that's not possible in your globo sub inverted bar or ring/TRX rows.
Busy gym: do all pullups, then all push presses, then the full distance run (or sub). Not the best but it will have to do.