Complete as many rounds and reps as possible in 7 minutes of:
7 box jumps
7 chest-to-bar pull-ups
♀ 24-inch box
♂ 30-inch box
Post rounds and reps to comments.
Compare to 211123.
Scaling:
Today’s workout is a burner. Can you perform 1 round per minute? Maybe more? Push the intensity by choosing modifications that allow you to complete the sets unbroken for at least 3 rounds. Get after it.
Intermediate option:
Complete as many rounds and reps as possible in 7 minutes of:
7 box jumps
5 chest-to-bar pull-ups
♀ 20-inch box
♂ 24-inch box
Beginner option:
Complete as many rounds and reps as possible in 7 minutes of:
7 box jumps
7 ring rows
♀ 12-inch box
♂ 12-inch box
Resources:
The Box Jump
The Chest-to-Bar Pull-Up
The Ring Row
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Taken by Ruby Wolff during Open Workout 24.1 at CrossFit Narellan in Smeaton Grange, Australia.
Comments on 240304
116 Comments
4 rounds in 7 minutes of:
7 box jumps, 30"
7 pull-ups
5 rounds plus 10 reps - Rx’d
M/33/5'7"/218lbs
7Rds (7:00)
BoxJumps 7x7
PullUps (5,5,5,4,3,3,3) 28
Did this one as starting at sets of 5 and just pulled as many as possible in 1 set. Didn't want to stare at the pullup bar, so I just kept moving to the box jumps PullUps are tired from pullups yesterday. BoxJumps were smooth, and didn't gas me. Just kept moving for the quick work. Hit the stimulus.
Afterwork, was hoping I forget my headphones so that I wouldn't have to workout. Put them in my shorts, so no excuses.
Strength Scale:
For time: 100 Strict Pull-Ups from a Dead Hang
23:02
M/51/185
3c2b
8r
RX'd
6 rounds + 13 reps
M43, 168# - 7rds, Rx
Rx'd
2 rounds + 10 reps
Weak at c2b pull ups
5 rds exactly scaled to intermediate
Intermediate, black box
7 rounds
7 mins
7 box jumps 60cms
7 jumping pull ups
5 rounds and box jumps
M/32/5'11"/167
RX 7+40
Unbroken deadlifts only on the last two rounds, otherwise 5-5.
Wrong day. This was for 24.2.
M/38/6’/175#
7+12 Rx
(211123: 7+7 Rx)
Deo gratias
7 rounds
Rex- 10 rds +3
Rx’d 7+13
9 Rounds - RX'd
M/32/5'11"/167
RX 9 rounds
Did this with tomorrows WOD, immediately after it.
Felt good, didn't push super hard just started at a good pace and held it.
Rx 5r+3
6 rx
Complete as many rounds and reps as possible in 7 minutes of:
7 box jumps- 24”
7 chest-to-bar inverted barbell rows
6 rounds + 11 reps
My Training on Sunday, March 3 in the afternoon.
CrossFit Games 2024 Open Workout 21.1 Masters 60-64 Rx
21 dumbbell snatches, arm 1 35 lb
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
I completed 129 reps
Time cap: 15 minutes
https://youtu.be/oJWYu7s0C5s
My First Training on Monday, March 4 in the afternoon.
Complete as many rounds and reps as possible in 7 minutes of:
7 box jumps 30 inch box
7 chest-to-bar pull-ups
I completed 4 Rounds + 7 box jumps | 63 reps setting my Personal Record on this WOD.
https://youtu.be/hauvBUJHf9w
6 rounds + 3 reps
7 rounds
7 - 30" box jump
7- Kipping pull up
Male Rx/ intermediate 40
i only own a 20 inch box so I had to work with what I had.
7 rounds. Stopped with 20 seconds on the clock as I pulled something in my left hamstring😬
Edit: It was 8 rounds
Rx
6 rounds even
not sure my pull-ups passed the from test in the last round. probably a few no reps in that set.
m/42/170lbs
61/2 rounds
24” box and regular pull-ups
7 rounds + 7 box jumps
61/5’8”/153
211123: same scale, 7 rnds + 7 box jumps. Strict pull-ups.
7 rounds
7 rounds
banded pull-ups
Took a hot minute to warm up my legs after doing the lunge workout yesterday!
Rx, 6 rounds+4 box jumps
8 rounds
+ 7 BXJ
55 M 177
7(+7)
Rx
Round times
R1 | 00:32 |
R2 | 00:47 | +15 s
R3 | 00:57 | +10 s
R4 | 01:00 | +3 s
R5 | 01:09 | +9 s
R6 | 01:06 | -3 s
R7 | 01:08 | +2 s
Rx. 10R+3box jumps (142reps)
Welcome back to the Kiddoos!
My First Training on Monday, March 4 in the afternoon.
Complete as many rounds and reps as possible in 7 minutes of:
7 box jumps 30 inch box
7 chest-to-bar pull-ups
I completed 4 Rounds + 7 box jumps | 63 reps setting my Personal Record on this WOD.
https://youtu.be/r2GBejhGVOg
JV: 5 rounds + 7 BJ (band assisted pull-ups and 24in BJ)
MLA: 5 rounds + 7 pull-ups (12 ins BJ and negative pull-ups)
M/35/225
8 + 3 RX
Kiddoo’s are back for today! We usually workout at UNR: https://unrcrossfit.typepad.com/
7’ AMRAP
7 box jumps
7 push press 45lb
9 rounds + 3 jumps
Scaled
7 minutes
7x Inverted Row
7x 30” Box Jumps
4 rounds, 7 Rows, 1 Box Jump
8 rounds
RR and 24” box jumps
RX’ed
7rds
Beginner: 5.5 rds w/ kipping pull ups. 1k run 5:18
Rx’d 7 rounds
7 min AMRAP (scaled)
7 Box Jumps (24")
7 Jumping CTB Pull-ups
8rds + 7 + 4
Compare to 211123: same scale of jumping CTB pull-ups, but using an 18" box, 7rds + 7
Scaled the CTB again to work the ROM but also to try and reduce some strain on the elbows this time. 30" side of box was just too unstable in my garage to use Rx height. The last time I used an 18" box to avoid stressing the back too much while recovering from injury. I feel overall that improvement was made.
Nice work!
7+6 Rx
Compare to 211123: 7+3
Front squats 6 sets? 40 pounds, 10 rounds for 14:30 mins
Im a 41-year-old male, crossfit beginner who did 7 rounds of 7 box jumps and 7 chest-to-bar to bar pull ups. By the third and fourth rounds, I switched to strict pull ups. kipping form faded. Consistent with the box jumps.
Time: 12:26.77
Rx
7 rounds + 2
Couldn't find the C2B rhythm today. Still feeling those lunges too!
M/30s/228lbs
Son(16)
Rx
5 rounds + 4
6 rounds + 2 box jumps RX. Been a while since I’ve done a mainsite wod. Felt good!
M/54 yo/5'9"/153 lbs
As Rx'ed
7 rounds + 7 Box Jumps (105 Reps)
Rx’d: 8 rds + 7 reps
211143: 8 rds
Well done bro!
Good work!
Today: coming off a week off from skiing...4
11/23/21: Sc to doorjamb pu...6 + 5/-
M/49/6'2"/185#
Done after PT session this morning...
7:00 AMRAP
3 strict tactical pullups
6 pushups
12 jumping air squats
9 rounds + 2 pullups went unbroken
***programed this wod myself to keep moving for 7:00 like the elites would've
M/35/6’2”/210#
9 + 10 reps Rx’d
Great job!
8+6, finished round 9 at 7:30. Best I could do at home is 22.5” BJ on bench. Better than I thought.
M 53/195/6’
Scaled the c2b pull-ups to regular pullups.
7+7.
Subbed strict pull ups
11+7 Rds
8 + 1 rx
Modified
5 strict pull ups
7 box jumps 30 inch
6 rounds
RX:
11+4 pull UPS strict
Awesome!
RXd
8 rounds +4 reps
30inch box
Kip PU
Rx 11 rounds + 4 Box Jumps.
*Rested 7 minutes then hit;
7 minute AMRAP of:
7 Ring Muscle-ups
7 Box Jumps, 36”
4 rounds + 7 MU + 3 Box Jumps
Great work!
Fantastic Derek!
Dang. Insane!
Intermediate
8+7
RX
8 Rounds
7+8 24” first time doing jumps in a while
Pre. Wod 1.5 hour walk #45 vest, then Squats
5x 95-125-155-185-205-225-255(275x2)
8+4 Rx
M/34/5'11/185
Beginner option:
Complete as many rounds and reps as possible in 7 minutes of: 8 rounds
7 box jumps (No box so I did max height jumps)
7 ring rows
That workout was deceiving
Rehab scale:
7 box jumps, 27"
5 pull-ups
9 rounds + 3 jumps = 111 reps
Notes:
Pull-ups: unbroken rds.1-4, rds.5-9 either 3+2 or 4+1
Box jumps: 2 missed, otherwise unbroken
Beginner option:9+2
RX : 8 round
6 rounds and 8 reps
8+4 as Rxd
45 years old
Male, 30+
Sub Australian pushups for C2B
22” box jumps
7 rounds
Scaled to chin over
7rds plus 10reps
love a good couplet
8+5 RX
M/32/175/5’6”
6 rounds
Almost Rx (basement pull-up bar doesn’t have enough clearance for full chest to bar)
5 + 13 Rx
Scaled to
7 min amrap
7 24" step ups
7 strict pull ups on yoke bar
8 rnds plus 7 step ups/2 pull ups
m/54/175
compare to with same scale
7 rnds plus 7 step ups/3 pull ups
Where are ya Chris S.??
Yeah getting worried 😧
Good improvement Mike, and I agree with the question to Chris S.
RXd ish at the Y. No box height measurements so I went with what I estimated to 30”.
6+12 reps.
tried to hold one round per minute but cannot maintain kipping C2B and lost time there.
Complete as many rounds and reps as possible in 7 minutes of:
7 box jumps
7 chest-to-bar pull-ups
♂ 30-inch box
completed 7 rounds in 7 minutes
Intermediate
8+3
6 + 7 reps
CTB in mostly singles, some doubles.
M/50-54 👨🏻🦳
Intermediate
7 rounds + 4 Bj
88 reps.
Globo wod: If your pullup bar isn't suitable for kipping sub strict pullups. If you don't have access to a box or other platform for jumps either do bench jump overs or 30/36" broad jumps as a sub for box jumps.