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:
View the CrossFit map
Comments on 260603
201 Comments
Finished 6 rounds.
21 Strict Pull-ups. 21 Strict HSPU.
9 rds
50 kg push press
135# bar
7 rounds
PP-165#
125-145-165-175-180. 9rnds+2 not Rx. Metcon w/ 135lb on the barbell. Pullups unbroken till round 4 and then doubles and triples. Push presses unbroken. Rounds: 0:09/0:24/0:19/0:31/0:43/0:52/1:04/1:20/1:29 and 5 seconds left for 2 extra pull-ups. It felt like a well executed plan although rounds 8 and 9 were gnarly on both movements.
then
7 rounds plus 9
green band pullup
55 pound push press
4/7 push press Rx
8 rounds + 9 PU at 115
7 rounds complete at 115
8 rounds +2 with 105lbs barbell.
6+6
135-145-155-155-155
Com 135lb 5 completa + 6stc pull-up
9 rounds + 3 pullups (135 lbs)
workout:
110 reps
round 10 complete
155
165
175
175
59 reps, 115lb barbell
2. 75kg
3. 80kg
4. 85kg
5. 85kg
89reps
50kg barbell
135, 140, 145, 155, 160
Intermediate: 7 rounds + 8 pull ups
73 reps - 115lb
75-85-95-105-115
6 rounds
#85, single leg supported pullups
21 pullups
21 PP
7+14 Rx
PPs all @ 105lbs
then 85lbs - completed 8 rounds + 6 pull-ups = 78 reps
9 rounds in 7 minutes.
35kgs, 40kgs, 45kgs, 55kgs, 60kgs.
45 pull ups
45 push press
7 rounds + 2 pullups barbell @ 60kg
https://www.google.com/aclk?sa=L&ai=DChsSEwjepaXAje6UAxXWU38AHaF3Iy4YACICCAEQABoCb2E&co=1&gclid=CjwKCAjwxITRBhBYEiwA6mZm7VDcU1vY_nARZ-hOmxgW1_ImKei0YRB1FPeeXXk15mv-XnNIYY5cAhoC8hUQAvD_BwE&ei=QrUhauCNBbSyqtsPtNvBmQw&cid=CAAS0wHkaGQtQ_I0aE-cmDn0Gf3QOtk93Nnw6dLZSRiN_Np7JQA9VaoWugSZkxJhMmbCVcgnVPqsahnu0eS3L9yzQMhTeIuhwQ8iZbBo5Eu1t1dtkyfnMjKXku7Hq5kCe-XfqCPh4ScjyF11QIxr4WMez7LdMOLQFgncvFuTx0QzUodqj17BZ_G7tosgb1tFf0Atkf7urP-uhhbpL9qPr1P0f-bKNe3EcMsg4wqLGGkZYC5_Yy1BWx5_0Anvko1bZFpc42UivUsFev7cho_tRkXdhrbV3IBX&cce=2&sig=AOD64_16lURaMfgVkQYkpUCAOp4r42YW8Q&q&sqi=2&adurl&ved=2ahUKEwjgtp7Aje6UAxU0mWoFHbRtMMMQ0Qx6BAgSEAE
6 rounds + 3 strict pull up
Rounds = 7 + 2 strict pull-ups
- 135 for AMRAP push press
7 rounds of 50kg bar and strict pullups
Intermediate scaled
55, 65, 75, 85, 95 #
7 rounds (56 reps)
Jumping into strict pull-ups from 11” head to bar
65# push-press
35kg on sets of 3
15kg for rest
12 rounds and 4 extra pulls
Beginner
72 reps
7+5 rxd
95lb
56 reps. 115#
8 rounds :
Strict pull ups
Push press @ 70#
Scaled - Intermediate
46 reps
56 reps
7+9
68 reps 7rds + 14reps
37.5-40-40-40-40
wod
30kg bb + strict pull ups
6 rds + 11 reps
58reps @ 60kg
Bravo Mirek
76 reps @ 40KG
64 yo m, 5'10" 180#
beginner option: 75# 5x3 pp; 7 min clock on 1 pu, 1pp, 2pu, 2pp...for total reps
64 reps - 7 rounds + 8 pu
All pu's neutral grip; solid rounds 1-6; for rounds 7-8, mostly jumping pu's -- some doubles, mostly singles
Banded pull-ups 95lb push press 38reps
9 rounds + 10
95/115/135/155f/145
75reps
95, 95, 105, 105, 110, 110, 115
48 reps with 95#
Total reps: 53 (7th round 3 more reps to go on the push press finishes it out after the time ran out)
Not nearly as I was hoping for but getting back into CrossFit after 8 months of running and training for my marathon that happened at the end of April
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
Barbel weights only go up to 60lbs at my gym so did smith machine 1 45lb plate on each side, counting bar weight as 20 lbs = 110 (does anyone have any idea how to do this more efficiently bc I have heard the smith machine is not good to use…? I wanna make sure I’m not “cheating” it and doing a true rx style of the workout the best I can with the equipment I have)
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.
♂ 95-lb barbell
72 total reps
39/M/Int
95-125-135-145-135 (wrists bad day)
WOD (75# and jump PU w control descent)
6rds + 10rep
31 reps @ 135l
Clean From the ground rack is on the pull up bar
Strict pull-ups after 2plus years off
Intermediate
Rd 10 + 3 strict pull-ups
Excellent!
Well done!
Intermediate- through round 7
Very well done!
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.
♀ 35-lb barbell
45*3; 42 reps @ 35#
M53/5'11/225#
PP 5x3: 135-155-165-175-185
Intermediate: 7 rds, 3 reps
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
105*3; 41 reps @95#
115x5. Then 56 reps @ 95
5x5 30,30,35,35,45 dabs
8 rds 25#db
Ah. I remember my on-ramp! Welcome to it; great start!
7 +1 RX
Nice!!
Eight rounds with 45 lb dumbbells
This was a really good one
175,185,190,190,190
8 rounds plus 2 reps (155 bar)
Fun one
8 sets + 4 pull-ups
Amrap (#165): 6+11
Barbel from the floor/no rack
Nice job!
Kg->#
Rx
231/242/253/264/275
Then
285x1
That 155 is featherweight for you, very impressive work!
That’s bonkers
That's awesome!
Mia madre! That wouldn't be a bad day of back squatting with those weight for me :)
Rx: 6rounds + 13 = 55 reps total.
95,135,155,185,205lbs
Rx @155
8 rounds + 10 = 82reps
Excellent!
Nice!
M 53/76kg/175cm
60x3-64x3-68x3-72x3-75x3
7 rounds+ 8 strict pull ups
Scaled with 60kg (132lb) barbell
Rx 8+9
Beast mode!
Excellent!
42 M 245#’s
185/185/185/195
7+6 reps Rx.
started on the push press but did 6 RDS and 7 reps
Working Weight: 48 kgs
7 rounds + 12 reps (did the push presses before the strict pull ups by mistake though 👀)
85-90-95-100-105
Round 7 completed plus 1 pull-up
Intermediate
Working weight: 105lbs
7 Rounds total
95-135-155-170-175
AMRAP(scaled weight to 125lbs): 9 rds
M/ 43y/ 174lbs/ 68”
Hell yeah, bro!
Well done!
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.
Great work and I know that's a great feeling being able to get that BB back in your hands! Those calluses are like little trophies:)
Thanks y'all! Yes @Lincoln, only fellow CF folks can appreciate the pride of calluses!😉
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 😆
That's awesome! Glad the back is feeling better!
Cheers ya'll!
Thanks ya'll!
Thru the round of 7, 5 with 80#, 2 with 75#
Solid, good sir!
Nice work, Jim!
Great job!
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
Great job putting in solid work as you recover!
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.
Good work!
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
Welcome back! Nice job.
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!
Solid!
Great job! & thank you! All stable so far!
42reps at 135lbs
Rxd at the Y.
155-175-180-185-195
amrap: 62 reps (round 7, plus 6 pull-ups)
Nice!
Well done!
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.
Hey Chris! I started in late 2012. I was into doing endurance/obstacle races at the time, which influenced my mindset that if I could physically do the movements Rx’d, I would slog through, no matter how long it took, and finish. Gotta admit, I kinda have the same mindset, but I’m willing to be humble and scale down during the workout if I find that I underestimated the difficulty. Or to be humble before starting and scale down to meet the intended stimuli of the workout. I did that today. The Stimulus and Strategy notes on the current posts help with that…. no notes like that in the old school, it was up to the individual to figure it out.
I started doing main site workouts in 2008, joined my first CF (RCFM) in 2013 (and so glad I did that) and now split time between gyms and work at home. Was 39 when I started, so maybe in a bit of a different place in life than if I found it in my teens.
What would this workout have looked like for you if this came up during your first week of CrossFit?
Would look for videos explaining the movements. Hendel, Chan, Spealer, Khalipa, Gilson / Again Faster and many others
Would look at the results posted and assume I was going to do about half the rounds / take twice as long as any of the competitor athletes who posted.
How would your peak-fitness self have done on this workout? (Or current, if you're at your peak now)
I would've actually done push presses (they don't work for me now), and not put the bar down at any time during the presses (had to break the round of 7 and 8 today doing strict).
How would your In-a-Slump self have done on this workout?
Pretty much the same as I did. Figure out what the best I could do was and do that.
What mistake would you have likely made on this workout if it came up 5 years ago?
Thinking that I could do some push presses then spending the next 8 weeks regretting that I did.
What mistakes would you have made on this workout if it would have came up 10 years ago?
Not bringing the weight down in a controlled way and smashing the crap out of my collarbones. There's also a good chance that I would've taken the bar in the chin at least once when I got tired.
What is something subtle that you would have done on this workout (or any workout, I guess) earlier in your CrossFit career that you'd be thankful for now?
Once I joined a box, knowing where to stand based on who's coaching and who's in the class. Some coaches are front row coaches, some front and left, some see the middle of the class, really great ones balance the whole floor. If I could be in a place where I knew the coach could see and was likely to look, I would get the coaching. I could also use this knowledge when I really didn't feel like being coached and hide in their "blind spot". It also mattered who I set up near - watching someone who's got great form on oly lifts - what are they doing, how are they warming up, what cues are they giving themselves or what is the coach telling them - and was this something I needed to do too.
Yo, Chris! I want to point out again what Jim did, 18'ish minutes for Filthy Fifty is dope!
Your questions are great:
Mid-2006 I did my first CF workout after another servicemember suggested I take a look at main site - I was getting very bored with traditional weight-lifting regimens, running regimens, etc. Glad I never looked back. I would have just got after it if this WOD came up the first week because I thought I knew how to push-press correctly and I was already doing a lot of pull-ups (albeit not great strict ones). At my peak I would have put up more weight and gone UB on the pull-ups yielding more rounds/reps. I wouldn't have even done this when in my slump. There was a legit 4-5 months that I was spending so much time at work and so mentally and emotionally drained by toxic leadership, that all I had in me on a given day was to make it to work, make it home, and spend a little time with my wife and young kids. I nearly failed a body comp and fitness test at the tail end of that period, which got me back on track - would not have happened as fast as it did without CF. At that time I might have been able to put up 85# on the PP and finish the round of 3 or 4. A mistake I may have made 5 years ago: thinking 'it's just pull-ups and push press, I don't need to warm up as much'. A mistake I would have made (and did make) 10 years ago: not listening to my body and just pushing through any and all pain full send. Something subtle: more purposeful, targeted warm-ups on top of a general warm-up. Additionally, I would have actually dropped into a box from time to time and get some real coaching on some things - the videos have always been very helpful but there's nothing like a seasoned pro watching, evaluating, and providing constructive feedback.
You are much appreciated, amigo!
Man that is awesome feed back you guys! You all have a lot of wisdom that needs to be shared on here!