For time:
21 chest-to-bar pull-ups
6 wall walks
18 chest-to-bar pull-ups
5 wall walks
15 chest-to-bar pull-ups
4 wall walks
12 chest-to-bar pull-ups
3 wall walks
9 chest-to-bar pull-ups
2 wall walks
6 chest-to-bar pull-ups
1 wall walk
3 chest-to-bar pull-ups
Post time to comments.
Scaling:
Today’s workout is a spicy gymnastics effort with a descending rep scheme. For athletes who are proficient in both of these movements, this workout could be completed in less than 10 minutes. That being said, if you can complete at least 10 chest-to-bar pull-ups in a minute and 3 wall walks per minute, you should consider performing this workout as prescribed and keeping it under 20 minutes.
Intermediate option:
For time:
14 chest-to-bar pull-ups
6 wall walks
12 chest-to-bar pull-ups
5 wall walks
10 chest-to-bar pull-ups
4 wall walks
8 chest-to-bar pull-ups
3 wall walks
6 chest-to-bar pull-ups
2 wall walks
4 chest-to-bar pull-ups
1 wall walk
2 chest-to-bar pull-ups
Beginner option:
For time:
12 ring rows
3 inchworm + push-ups from the knees
10 ring rows
3 inchworm + push-ups from the knees
8 ring rows
3 inchworm + push-ups from the knees
6 ring rows
3 inchworm + push-ups from the knees
4 ring rows
3 inchworm + push-ups from the knees
2 ring rows
Coaching cues:
On the chest-to-bar pull-ups, try putting your hands a little wider on the pull-up bar. To make contact with the bar, extend your chest (and upper thoracic spine) to the bar.
Resources:
The Chest-to-Bar Pull-Up
The Wall Walk
The Ring Row
Demo | Inchworm + Push-Up
Wall Walk Scaling | CrossFit Movement Demo
Find a gym near you:
View the CrossFit map
Comments on 241030
87 Comments
M/50-54🎅🏻
Intermediate +extra ~10 c2b pu, 1 ww
5:09 (21 c2b pu); 4:37 (11 c2b pu); 2:56(9 c2b pu); 3:10(4 ww); 1:57; 1:11; 0:24 -> 19:25
Rx’d, 12:08
As rx'd, 16:39.
Went pretty good. Did sets of 3 throughout for the pull-ups; it’s the only way I can get through this many. And no tears, which is nice – had the grips ready just in case. Wall walks, just tried not to rest too long at the bottom.
51m/5'10"/180
17:16
M/38/6’/173#
14:01 Rx
C2B with traditional kip.
Deo gratias
9:44 Rx
14:18 Rx
M/47/5’8”/170
For time:
12 ring rows
5 wall walks
10 ring rows
4 wall walks
8 ring rows
3 wall walks
6 ring rows
2 wall walks
4 ring rows
1 wall walk
2 ring rows
12:36.34
Scaled to him to bar
13:52
M 54/205/6’
Rxd reps. Scaled c2b to chin over bar pull-ups.
12:19.
Intermediate, skipped last 4 sets because right hand callus opened
11:24
Rx 5:24
*Loved that Workout!!!
1h back & shoulder session followed up with CrossFit Warm-Up, then when I was ready hopped into the WOD. 20 minute time cap and scaling to my abilities.
14 assisted chest-to-bar pull-ups
6 scaled wall walks
12 assisted chest-to-bar pull-ups
5 scaled wall walks
10 assisted chest-to-bar pull-ups
4 scaled wall walks
8 assisted chest-to-bar pull-ups
3 scaled wall walks
Came pretty close to finishing it, definitely worked me out. First time trying wall walks, not easy at 6’5” & 250lbs!
Nice job working through it!
6:29 Rx
Wow! Impressive!
M/35/200#/6’1”
Rx 6:30
Crushed it!
Intermediate rep scheme with jumping chest to bar pull-ups
9:04
13’38”
13’38
21:28
Did normal pull-ups not CTB
but still monster workout!
9:51 scaled (all but the 21/6)
Beginner workout 9:26
16:46 Rx. Still cannot chain chest 2 bars.
RX workout 14:56
C2B (sets of 2 - 4)
Wall Walk unbroken, el Round de 3 WW. Lo parti, los demás fueron corridos tumbados jaja
15:52
8:53Rx
Rx reps, but scaled to inverted/parallel ring rows and inchworm+push-ups
10:20
Tried a couple of WW and box walk-outs (thanks Favo) and pull-ups in the warm-up, but the left wrist and right elbow still weren't quite there for this loading and volume combo. Still a good pump. Did some more inverted work plus assault bike time after.
Great job; quick! & way to work around cranky joints & still get a solid workout in!
C2B (1-4 sets)
Wall Walks (singles with breaks)
Great!
M/51/225/5'11
Beginner: 4:29
Beginner: 6:15. 15 min spin bike warm up
38yo, 214lbs
16:49
Pull up bars not my strong side, did all pull ups different reps
Did all wall walks different reps.
Tired, great workout everyone!
Scaled
12-10-8-6-4-2 Ring Row
4-3-1 Wall Walks
10-10-10 pushups
16:50
55 yo M/ 5'9"/ 152 lbs
Run 10 miles
1:41:32
rest 4 hours then
15:49 as Rx'ed
Rx
Slow pace, outside
17:18
M/35/230lbs
Super fast! Well done!
That's wicked fast!
tiempos de ronda
R1 | 02:02 |
R2 | 02:57 | +55 s
R3 | 02:38 | -19 s
R4 | 02:00 | -38 s
R5 | 02:00 | 0 s
R6 | 01:04 | -56 s
R7 | 00:20 | -44 s
Ø 01:51
Tiempo restante: 00:01 = 13:02
For time:
21 chest-to-bar pull-ups
6 wall walks
18 chest-to-bar pull-ups
5 wall walks
15 chest-to-bar pull-ups
4 wall walks
12 chest-to-bar pull-ups
3 wall walks
9 chest-to-bar pull-ups
2 wall walks
6 chest-to-bar pull-ups
1 wall walk
3 chest-to-bar pull-ups
14:46rx feels good to be back 😅
Rx’d: 12:25
Nice!
Great job my man!
Rx’d
10:58
Fast!
Awesome!
Did 6-5-4-3-2-1 scheme for both Pull Ups (normal) and wall walk
Regular pull-ups (not C2B), all reps
8:58
Still super fast!
14:36
Rx
14:30
14:39 Rx
Good job, Brian
M40 220#
Rx 13:44
Rx’d
11:40
Nicely done!
Wall walks hard on strained leg muscle, so
14-12-10-8-6-4-2
pull-ups
inchworms to a push-up and back, from a standing position
14:29
Inchworms too easy, but a decent workout.
Nice work bro
Nice sub, good job!
I like it Jim!
M 41 200# 69"
Rx 17:29
Knew I wouldn't be fast with this, but chose to keep reps at Rx & scale moves, so I'd get the practice I need:
Rx rep scheme
CTB - banded
1st 6 wall walks, then walk outs off 24 in box in pike (on toes) for the rest
17:07
Went to 25 mins with WW to HS holds against wall & extra CTB practice afterward
Solid work, Favo
More good stuff from the indomitable Favo!
For time
21-18-15-12-9-6-3 chest to bar Pull ups
6-5-4-3-2-1 Wall walks
time Cap 7:43’’
Beginner option:
For time: 6:33
RX: 13:30
Blazing!
M- 53/ 5'7 / 220
Intermediate scale 14/6,12/5,10/4,8/3,6/2,4/1,2
12:45
Nice!
intermediate rep scheme
chin-over-bar instead of CTB pull-ups
19:46
Rx
22:33
21:00 rx
Great work going Rx
Yes, great job!
Rx, C2B pull up semi-strict (bar very close to the wall..😅)
Time: 24’38’’
11:14
Very nice!
Very well done!
Rx: 13:05
Awesome