Push press 3-3-3-3-3 reps
Then,
Complete as many reps as possible in 7 minutes of:
1 strict pull-up
1 push press
2 strict pull-ups
2 push presses
3 strict pull-ups
3 push presses
Etc.
♀ 105-lb barbell
♂ 155-lb barbell
Post reps to comments.
Stimulus and Strategy:
Today’s workout is a couplet of strict pull-ups and push presses. As fatigue builds, focus on maintaining full range of motion on both movements. Expect the strict pull-ups to become increasingly challenging due to muscular fatigue, so stay disciplined with your sets early on. The barbell loading should be moderate and allow you to complete most sets unbroken. Use the pre-workout lift to help determine the appropriate weight for today. On the push presses, keep a vertical torso and a quick turnaround in the dip and drive to generate speed on the barbell.
Intermediate option:
Push press 3-3-3-3-3 reps
Then,
Complete as many reps as possible in 7 minutes of:
1 strict pull-up
1 push press
2 strict pull-up
2 push presses
3 strict pull-up
3 push presses
Etc.
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
Push press 3-3-3-3-3 reps
Then,
Complete as many reps as possible in 7 minutes of:
1 ring row
1 push press
2 ring rows
2 push presses
3 ring rows
3 push presses
Etc.
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Strict Pull-Up
The Push Press
The Ring Row
Find a gym near you:
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Comments on 260603
67 Comments
95-135-155-170-175
AMRAP(scaled weight to 125lbs): 9 rds
M/ 43y/ 174lbs/ 68”
Warmed up with the 3s, same weight actoss. Still easing in with weight, although the instinct is to forge ahead, while tempting, unwise: 35# unloaded bar, pull ups single leg assisted on stall bars- got to round 10+8, finished 11 after time.
Just happy to have a knurled BB in my greedy little paws again! Was losing my hard-won, decades old calluses!
Glad you’re able to ramp up! Good work.
15 reps
36 reps within 7mins
100 reps
Score: 7R+8
Rd 7 - 5 pull-ups, 95lb
7rounds, 8 pull ups, 4 presses
Ladies Rx
3 rep PP: 95-105-115-125-135#
7 min AMRAP: Finished the round of 9 at the buzzer (90 reps)
Did the 5 PP triples from the rack but cleaned the BB for the AMRAP - can't take from the rack and do pull-ups in my garage. Glad I stopped at 135#. The elbows let me know not to go higher but I think I could have done up to 155. I was concerned about the back but seems to have weathered the PP and cleans ok.
Damn dude. You rocked both movements today! I think the elbow and back are...back! As CN might say...the Lincpress is ready to roll!
Nice work, Big Dawg! especially cleaning during the AMRAP! @Jim 😆
Thru the round of 7, 5 with 80#, 2 with 75#
Solid, good sir!
8 rouds at,95lb
115-125-135-155-165
5 rounds + 2pull ups
6+1
Single arm DB push press
35 - 35 - 40 - 40 - 45
Bent over rows 45# in "good" arm
DB push press 30# in "good" arm
10# in bad arm
Finished round of 9
7 rounds + 8 push press, 4 pull ups
75 lbs
M33/205/6'
135 - 155 - 165 - 175 - 185
8+5 (77) RX
Intermediate option: (Scaled)
Push press 3-3-3-3-3 reps
85-95-105-115-135
Then,
Complete as many reps as possible in 7 minutes of:
1 strict pull-up
1 push press
2 strict pull-up
2 push presses
3 strict pull-up
3 push presses
Etc. made it to round of 7 Strict Pull-Ups and 7 Push Pesses
75-lb barbell
Banded Strict -Pull-ups
Nice work on the PP, Charles.
Modified intermediate with assisted pullups of 60pds. 7 rounds.
65-75-80-85-90
5 rounds at 75, red and black band pull-ups
35-55-70-75-80
5 full rounds @ 65lbs with 6 pull-ups.
Green band for pull ups.
10 reps of each empty bar
Tours 6. 60 kg
Strict press.
3-3-3-3-3
75-80-85-90-95. Tried 100 as a bonus round and got 1 rep
7 min amrap
1-2-3…
Strict pull up
Strict press
8 rounds and 4 pull ups.
Nice work everyone!
Bonus because bob! Great work, brother.
135-140-145-150-155lbs
scaled to 105lbs
7 + 8 + 2 = 66 reps
WOD: 3.2 @ 115#
70/75/80/90/90
72 reps in 7 min @ 80
5 sets 3 push press @95#
Pull up & push press sets
1-1, 2-2, 3-3, 4-4, 5-5,
6-6, 7-7, 2 pull-ups
35 40 45 55 55
7 rounds: jump up, slow down PUs, push press 40# bar
just getting back into CrossFit after a dodgy shoulder, glad to be back!! First time following .com along training by myself.
Push Press 55kg
Intermediate: 56 reps
intermediate
push press triples 125/135/145/155/165
62 reps
58 reps at 115 lbs
-1 pull-up
-1 push press (35’s)
-2 pull-ups
-2 push presses (35’s)
*Continue pattern until time expires
*Got through rd of 8 & 3 reps into rd 9 before time expired
Push presses 3-3-3-3-3
75, 85, 105, 105, & 105 lbs
Rx 95-135-175-185#
7+ 7 (=63 reps)
Then 49 reps with 50 kg
Modified to
strict press
95/95/105/105/105
then made up yesterday's wod--results there
bailed on the 7 min amrap:)
m/56/180
Good work suspects!!
Favo--hope things are going smoothly!!
Great work on both , IronMan!
42reps at 135lbs
Rxd at the Y.
155-175-180-185-195
amrap: 62 reps (round 7, plus 6 pull-ups)
Nice!
Push press 135-145-155-165-175
7 min amrap (135lb PP) - 56 reps
185-185-185-185-185
Metcon
54 reps Rx it was hard to keep locked in on the push presses kept wanting to push jerk it
push press 25kg/3*5
8r/72reps(25kg)
8 pull ups, 7 push press@ 105 lbs
64 total reps
Push press 40-50-60-70-80 kg
20 pull ups and 15 push press with 70kg i.e. 35 reps in total
95 pounds
7 rounds
Total Reps 56
For the couplet I was really struggling with my front rack and having a lot of wrist pain. I did 135lbs and made it to 42reps total.
155 across
7+7 @95 strict
30kg got to 3 pull ups, 5 pp, then last 2 sets rows until 6 reps
30kg got to 3 pull ups, 5 pp, then last 2 sets rows until 6 reps
WOD @50kg 6+12
Stuck with 40kg for the AMRAP
Did 7 full, got 8 PP & 5 pull ups 😅
then AMRAP 7'
with 50 kg
9 x full round
Beginner option:
Push press 3-3-3-3-3 reps (Used the mini barbell, not sure exactly how much it weighs. On set 3, I added 5 pound weights on each side, then I went up to 10 pounds each).
I only got 2 rounds in about 8 minutes. I think I did 4 actual rounds all together.
The gym did not have rings for rows, so I did rope pulls instead and did 12 repetitions each for the rounds. Finished off with 15 minutes on the stair stepper
Good modifications Vanessa! Even now I'll do workouts without using a timer, so especially early on don't be afraid to turn off the timer and go off feel!
Champions Club Scaling Notes
RANT
Earlier today I did Filthy Fifty, which was 20 years to the date after my first ever Filthy Fifty and also my first official post under "Chris S" in the comments section:
Today my time was 18 min and some change (full squat landing on the burpees, as was the standard in 2006). I bring this up because I for a decent chunk of this workout I found myself wondering what the hell my 16 year-old self was doing that took me double the time to complete this workout!? I was fresh off a track season and in the middle of an AAU basketball season, so it's not like I was out of shape by any normal standards. But, yeah, 35 minutes. This ended up being one of my favorite workouts and tried a bunch of different strategies and learned better technique in hopes of improving my score. And no matter how many videos I'd watch from Carl Paoli or Kelly Starrett, or coaching points I'd take in from Dr. Romanov or Coach Glassman, nothing prepared me more for a two-decade future of CrossFit than having the freedom to make my own mistakes, multiple times in some cases, and learn from them.
So I think this workout posted would be a good opportunity to showcase all the veterans on here and pick their brains on what has allowed them to keep at it as long as you guys have. So here's what I would be curious to know:
First week of CF in 2012--I would have read the comments to make sure I was doing it correctly and watching lots of videos:) I loved the videos in 2012 of other gyms demonstrating the the daily wod's.
Peak self--heavier on the push presses and more pull ups
In a slump--I would work on technique and not worry about time or weight
5 years ago-Would have tried to go a bit heavier and use strict pull ups
10 years ago--I may have let my ego get in the way for both aspects of this workout
Something subtle--Honestly?? Being able to look at the comments and seeing how others approach this (or any wod) and being able to better understand the intention of the wod and being a part of this virtual community as a garage gym CF'er:)
So Flippin' helpful and grateful
First off, how in the hell are you doing Filthy 50s in 18ish minutes? That's insane! My best was 29:40 in 2019, worst is 36:05 in 2023, when I ceased using it as my birthday workout sufferfest.
Had today's workout come up in my first week of CF, which was just after returning from Iraq in 2008...my guess is I would have topped out at 85#. I still remember one of my first (and still favorite) CF workouts at Hurlburt Field was 10 RFT of 15 deadlift (135#), 15 push-ups. The Deads...killed me. I just didn't have that much weight for that many reps anywhere in me. Now, 18 years later, the only thing stopping me in that workout is either my head or my heart...but definitely not the weight. Just did Sham the other day...7 rounds w/ 165#, and weight wasn't the LIMFAC there either.
Peak self for a workout like this was probably about 5-6 years ago, when my 3RM SP was 110...for some reason never tracked PP. But since then my back has gotten more finicky, so pushing myself to the limits on OH movements is verboten...which is something else I've learned. 5 years ago I didn't listen to the body's warning signals, and hurt myself routinely. Now, I'll only press thru the warnings on key days, like Memorial Day Murph or certain Hero WODs that hold special significance to me.
Like Mike said...so grateful I found CF. I've always exercised, either running or lifting, but went thru long dry spells when running or lifting got boring, which it always did. Now...each day is a nearly new adventure. Can't beat that.