On a 20-minute clock for total reps:
0:00-5:00:
200-meter run
Max freestanding shoulder taps
5:00-10:00:
200-meter run
Max skin-the-cats
10:00-15:00:
200-meter run
Max L pull-ups
15:00-20:00:
200-meter run
Max deficit push-ups
♀ 2-inch deficit
♂ 4-inch deficit
Post reps to comments.
Stimulus and Strategy:
Today’s workout combines monostructural conditioning with gymnastics. Each 5-minute window begins with a 200-meter run, followed by max reps of a single gymnastics movement. Push the pace on every run. The transition to the gymnastics skill provides a natural opportunity to recover while continuing to work.
Choose challenging variations that still allow you to accumulate quality reps safely under fatigue. This is an opportunity to practice and build stamina in movements you may not get to focus on regularly. Stay aggressive on the runs, remain disciplined with your movement quality, and make the most of each interval.
Intermediate option:
On a 20-minute clock for total reps:
0:00-5:00:
200-meter run
Max wall-facing handstand shoulder taps
5:00-10:00:
200-meter run
Max skin-the-cats
10:00-15:00:
200-meter run
Max strict pull-ups
15:00-20:00:
200-meter run
Max push-ups
Beginner option:
On a 20-minute clock for total reps:
0:00-5:00:
100-meter run
Max plank shoulder taps
5:00-10:00:
100-meter run
Max ring hanging leg raises
10:00-15:00:
100-meter run
Max foot-assisted pull-ups
15:00-20:00:
100-meter run
Max hand-elevated push-ups
Resources:
Pose Running Drills | Pose Alignment
The Freestanding Handstand Shoulder Tap
The Skin-the-Cat
The L Pull-Up
The Kipping Deficit Handstand Push-Up
The Wall-Facing Handstand Shoulder Tap
The Strict Pull-Up
The Push-Up
The Plank Shoulder Tap
The Ring Hanging Leg Raise
The Ring Hanging Knee Raise
The Foot-Assisted Pull-Up
The Hand-Elevated Push-Up
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Comments on 260622
133 Comments
1: 8 strict pull-ups
2: 10 deficit push-ups 10cm
3: 2 pirouettes tries
4: 5 bar MU
5: 10 crossed DU
M/56 👨🏻🦳
Intermediate
WFSST 125
StC 6
Pull Up 45
Push Up 40
60 plank taps,
50 leg lifts,
21 pullup,
62 pushups
Intermediate
80 WFHST
15 STC
20 SPU
65 PU
180 reps total
7 Skin Cat
20 LPullup
45 Def Push-up
I had to skip this workout because although it felt comforting and encouraging tapping myself on the shoulders, I couldn't do any skinning of cats because we only have 1 cat, and (although I'm more of a dog person) my wife said I couldn't skin the cat because "that's so mean", and "that's our family pet", and "you're not a monster".
Instead, I substituted it for: 1 round for time of 'sitting on the couch with a bag of chips, watching a movie' = 1 hour 45 minutes.
40 shoulder taps (left wrist bad so right arm only handstand kick ups & left shoulder tap.)
15 L-Sit Pull Ups
8 Skin the Cats
32 deficit Push Ups
800m bike erg (5-6 damper) (accidentally went over 800m a few times- throwing a toy for my dog) fastest 1:52 slowest 2:05
Just realized my modification distances were off.
39 / M / 5'9" / 140lbs
Wall-facing shoulder taps: 60
Bar skin-the-cats: 4
Strict pull-ups: 19
Push-ups: 39
Total: 122
Did some skin-the-cats on the rings at gymnastics class last night. Squeezing though under the bar is much less fun.
12 sktct
14 pullups
62 pushups
rx
7 skin the cat
20 pull ups knees bent
49 deficit push ups 2in
12 skin-the-cats
20 L-sit pull ups
67 deficit push-ups
freestanding shoulder taps 46
skin-the-cats 13
stc Pull-up 23 Não consegui fazer L Pull-Up
deficit push-ups 52
160-53-31-56. 600m echo bike instead of the run: 49-52 sec each at above 70 cadence. Wall facing (toes on the wall) shoulder taps (4 rounds of 40), one legged T2B (started with 10s and then 7+3, was worried about the grip for pullups), L-pullups all 2s, 4" deficit pushups on mini-parallets (started with 5s, then 2s, and then singles). Really wanted to get to 60 on the pushups. I tried the cat skins during the warm up and it made me pukey worse than the forward rolls.
Plank shoulder taps: 137
Push ups: 10
Lying leg raises to 6 inches: 55
Lat pulldown @ 60 lbs (since I didn’t have access to the pull up bar): 35
Handstand shoulder taps: 74
1 min max elliptical
Skin the cats: 7
1 min max elliptical
Tuck L pull-ups: 11
1 min max elliptical
Deficit pushups: 35
M/47/140lb
200m Runs: 0:43, 0:40, 0:38, 0:35
Freestanding Shoulder Taps: 51
Skin-the-Cats: 16
L-Pull-ups: 21
Deficit Push-ups: 52
Cat skins - 7
L Pull-ups - 8
Push-ups - 45
200-meter run
Max plank shoulder taps -- 63
5:00-10:00:
200-meter run
Max ring hanging leg raises -- 25
10:00-15:00:
100-meter run
Max foot-assisted pull-ups -- 30
15:00-20:00:
100-meter run
Max hand-elevated push-ups -- 23
Shoulder taps - 56
Hanging leg raises - 16
Assisted pull ups - 11
Elevated push ups - 42
Shoulder taps - 56
Hanging leg raises - 16
Assisted pull ups - 11
Elevated push ups - 42
https://www.youtube.com/watch?v=OYlLQgLhSvY&t=215s
CrossFit WOD 260622
This one was humbling. Gymnastics has always been a weakness, and today made that very clear.
I chose to go freestanding for shoulder taps instead of using the wall to focus on balance and long-term skill development. It definitely cost me reps, but that was intentional—building the foundation matters more right now.
Also hit a couple big firsts today:
• First-ever Skin-the-Cat
• First-ever L Pull-Ups
Workout (20-min clock):
200m Run + Max Freestanding Shoulder Taps
200m Run + Max Skin-the-Cats
200m Run + Max L Pull-Ups
200m Run + Max 4" Deficit Push-Ups
Score:
Shoulder Taps: 23
Skin-the-Cats: 3
L Pull-Ups: 12
Deficit Push-Ups: 56
Total Reps: 94
Takeaways:
• Prioritized balance over reps on handstand work
• Felt more stable shifting weight into my palms instead of relying on fingertips
• Gymnastics still needs a lot of work, but progress started today
• Finished strong with deficit push-ups
Still working through torn hands from Hero WOD Clovis, so gloves were a must today.
Every weakness is an opportunity to improve.
If you’ve got tips on handstand balance, gymnastics, Skin-the-Cats, or L Pull-Ups, I’m all ears.
On a 20-minute clock for total reps:
0:00-5:00:
500-meter standing BikeErg
Max handstand kick up + push up (12reps)
5:00-10:00:
500-meter standing BikeErg
Max parallet pass throughs (28reps)
10:00-15:00:
500-meter standing BikeErg
Max L pull-ups (16reps)
15:00-20:00:
500-meter standing BikeErg
Max parallet push-ups (52reps)
🔥 Updated 20‑Minute Workout (with Pike/Decline Shoulder Taps + Hanging Knee Raises)
0:00–5:00
• 200‑meter run
• Max pike shoulder taps
(Feet on a box or bench, hips piked, torso angled downward — “semi‑inverted.”)
5:00–10:00
• 200‑meter run
• Max hanging knee raises
10:00–15:00
• 200‑meter run
• Max strict pull‑ups
15:00–20:00
• 200‑meter run
• Max push‑ups from 24 inch box
Total Score 102 reps
100 m runs
Plank shoulder taps 153
Hanging knee raises 37
Banded pull-ups 25
Hand release push-ups 23
Wall facing shoulder taps: 73
20 t2b
18 strict pull ups
68 depressed pushups
50 wall facing shoulder taps
23 1/2 skin the cat/ strictish t2b (no rings)
12 strict pull-ups
33 pushups
15 Shuttle Runs 10m (for 200m runs) 1:00-1:04
140 Plank Shoulder Taps
66 Strict Knees To Chest
24 Strict Pull-ups
27 Deficit Push-ups (using dumbbells 25#)
Total 257
200m runs
Max Plank Shoulder Taps 110
Max Knees to Chest 24
Max Banded pull ups (green and purple) 36
Max Deficit Push Ups 20
Total Reps - 190
200m runs
Max Plank Shoulder Taps 110
Max Knees to Chest 24
Max Banded pull ups (green and purple) 36
Max Deficit Push Ups 20
Total Reps - 190
265, intermediate
200 run 3-30 sec handstand hold
200 run 30 sit-ups
200 run 50 pushups
200 run 50 air squats
0 a 5 min: 200m run + handstand wall hold
5 a 10min: 200m run + ring leg raising almost cat, it was a bat
10 a 15min: 200m run + L pull up hold
15 a 20min: 200m run + max déficit push ups
Handstand - 45
Skin - 14
LPU - 18
Deficit PU - 62
Total - 139
200-meter run
Max wall-facing handstand shoulder taps - 90
200-meter run
Max skin-the-cats - 9
200-meter run
Max L pull-ups - 12
200-meter run
Max déficit push-ups - 41
Total 152 reps
Modified
0-5 200m row
Plank shoulder taps 100
5-10 200 row
AbMat 60
10-15 200m row
Bent over rows #95 50
15-20 200m row
Deficit push ups 50
Rx other than front-facing wall shoulder taps
89+15+26+57 = 187
Second guessing the pushups...maybe it was 47...no blood left in my head 😵💫
Rx — 154 reps (64/13/22/55)
161 total reps against a wall
92 WFST (20-20-20-32) could only nail 2 FS today
16 skin the cats
18 L-pullups
35 deficit push-ups
Dad(69):
30 pike shoulder taps
foot assisted hang upside down practice on low rings- unknown total hang time on this
16 ring rows
15 elevated push-ups on 24” box
47/176cm/180lb
70 12 25 55 total 162 reps
All runs around :40
Spent as much time freestanding as possible, about 1:00.
10 Catskins.
20 ring chin ups.
44 Dumbbell deficit pushups.
Rx 288 reps
Freestanding Shoulder Taps: 175 reps
Skin-the-Cats: 16 reps
L-Pull-ups: 37 reps
Deficit Push-ups: 60 reps
*Fun/Interesting workout!
Holy moly. Musta done those STs UB. HUGE props, DE.
140 plank taps
300m run
25 Toes to bar
300m run
25 knees up pull ups
300m run
63 4 inch deficit push ups
140 plank taps
300m run
25 Toes to bar
300m run
25 knees up pull ups
300m run
63 4 inch deficit push ups
Ran 200s
Plank shoulder taps: 150
Leg raises: 50
Pull ups: 40
Push up: 60
Completed in the garage gym, a.m. workout. Never seen "skin the cats" programmed before and have never tried them. I have low rings that hang from my pull-up bar. Tried a few but did not like how they were affecting my equilibrium and after those forward rolls programmed a few weeks ago I decided to sub in partial cats. Went from hanging with knees tucked to inverted extending legs straight.
Runs - 0:45-1:00
Wall-Walk into Wall Facing Shoulder taps - 100
Partial Cats -30
L-Sit Pull-ups - 27
Deficit Push Ups (using 45lb bumper plates) - 56
Good work! It was awkward to do those StCs with low rings.
Nice work! If you skin a cat, you only have a partial cat anyway….
I’ll see myself out…
Great job, James. Thanks, CN. You’re in rare form today.
Great work even partially performing that move & all the rest too!
Subbed walk walks into shoulder taps (with toes on wall)
120 Sh. Taps
25 ST😿
32 LPU
61 DPU (4”)
Nice work on all those movements!
Great job, bro!
And an impressive performance in the workout as well as the comments section! A renaissance man indeed!
Excellent job on the WOD AND the comedic interludes, like Jim said!
Skin the cat - 18 reps
Strict pull ups - 21 reps
Push ups - 75
- skin the cat (intentos)
- strit Push Up 25 reps
- Push ups 75 reps
-60 toe to bar and hanging leg raises
-35 l-sit pull-ups
-104 deficit push ups
12 strict pull up
38 push ups
23 L pull ups
Scaled somewhat
Shoulder taps from a partial wall walk position (about 18-20") and couldn't do skin-the cats with full ROM (ring height limitations)
66-16-18-50
200m runs were all 46-48 sec - not sprints but not a jog. Did StCs from a seated position with a knee tuck at the end of the first roll to get as much ROM as possible. Rings hang from the pull-up bar so couldn't really move them up anymore. DPs were done using old Perfect Pushup bars. Not as much hacking up a lung today, so that's something.
Good times on the runs, despite being out of breath! I couldn’t keep them much under a minute.
Those are great numbers & happy to read the breathability is improving!
80
10
16
56
Head taps on the wall- 65
skin the cats- 13
l pull ups- 15
def. Push ups on 45lb bumpers- 34
total=127
18 low ring skin the cats
15 L pull ups
52 push ups to deficit
Fun work out
Have I misunderstood the meaning of the "wall facing" all these years or the video https://www.youtube.com/watch?v=zuaRlB29Pdc provided has it backwards? 'Cause what's in the video seems harder(?) than the "wall-facing" that you get by wall walking or near wall flipping into the starting position.
Maxim, I agree with you. The video must be mis-named.
I thought the same thing watching that video!
I agree, I was surprised at the video as well. I always thought facing meant front of body facing the wall.
115 wall-facing shoulder taps
50 hanging straight leg raises
23 L pull-ups
35 push-ups to 5” deficit
A consistently superior workout. Bravo, Michael.
Nautical variety, starting each round w/ a 250m row
100 Shoulder taps, piked with feet on a 24" box
43 Straight leg raises, w/ a few TTB thrown in early while I was feeling frisky (that didn't last long)
27 Strict pull-ups, started w/ 5s and later descended to 3s
47 Push-ups, slow and strict, locked out at the top, 2" deficit, started w/ 10 and then mostly 5s
217 total reps + 1000m row
My shoulders and chest are numb.
63/5'8"/161
The Rixpress steaming through! Great job! I considered 250m rows and STs piked from a box but stuck with what I did after warmup.
Great numbers!
Fantastic job on this! Plus you got frisky with the TTB! Extra!
288
Dang! Great work!
288
56-8-21-49
Handstand hold
Various core moves
Pullups
Deficit pushups, 6"
Didnt count any of them
200m rows @ 9, low bar Elevated plank shoulder taps: 112+ then stall bar rung up & down for 35, should have chosen the latter, for whole time, but too late, HKR:76,strict assist PUs:67,elevated (low bar)push ups:70
*Subs due to no inversion allowed and/or ability - got that "Gym Tan Laundry" going to the club cap pump, bruh
Still...that's a lot of reps, o dusty one.
Ha ha, get that pump, BG! Nicely done as usual!
Favo the Situation
Thanks y'all, the countdown is on to additional dusty status @ Jim, in 8...
@CN, gotta respect Mike! "The comeback is greater than the setback."
Intermediate+, wall facing shoulder taps, otherwise Rx
118+6+25+73=222
Beginner option:
On a 20-minute clock for total reps:
0:00-5:00:
100-meter run
Max plank shoulder taps
101
5:00-10:00:
100-meter run
Max ring hanging leg raises
66
10:00-15:00:
100-meter run
Max foot-assisted pull-ups
91
15:00-20:00:
100-meter run
Max hand-elevated push-ups
61
total reps 319
Nice job, Charles, esp. those leg raises.
Nice job, Charles, esp. those leg raises.
Definitely! What Jim said, esp. from rings
Intermediate
100m
110x50x55x43
wall facing shoulder taps: 90
skin the cats: 10
strict pull-ups: 25
déficit push-ups: 40
Intermediate plus 😆 This was so fun
Wall facing tape at increasing angles
Partial range skin the cats on high rings
Some full l pull-ups, some with one leg in L; changed grip each rep
Rx deficit in sets of 3 - focused on shoulders forward like a dip, strong hollow
Was able to push my run pace just a little - still not fast, but much better!
3.30min total running -
avr 50s/200m
150 freestand handstand shoulder taps
25 hanging toes to bar *too slippy to skin the cat had no chalk*
12 strict pull ups
30 handstand push ups
Plank shoulder taps 155
Hanging leg raises 50
Strict pullups 31
Standard push up 40
116 reps total
52 wall facing shoulder taps
7 skin the cats (low rings)
12 L-sit pull-ups (low rings)
45 push-ups (no deficit)
wall facing shoulder taps: 67
skin the cats: 10
strict pull ups: 22
4” deficit push ups: 51
0-5:00:
200 M Run
Max FS Shoulder Taps: 67
5:00-10:00:
200 M Run
Max Skin the Cats: 28
10:00-15:00:
200 M Run
Max L Pull-ups: 38
15:00-20:00:
200 M Run
Max 4” Deficit Push-ups: 106
Total: 239
It doesn't matter 😊. It challenges me. I only have 6 months of crossfit 😄
V sit ups: 50
Pull ups: 30
Normal Push ups: 33
0:00-5:00:
2’ stationary bike
Max plank shoulder taps (110)
5:00-10:00:
2’ stationary bike
Max leg lifts (floor 62)
10:00-15:00:
2’ stationary bike
Max L pull-ups (32)
15:00-20:00:
2’ stationary bike
Max deficit push-ups (42)
3” deficit
1m92 97kg
RX
65-19-19-44
0-5:00:
200 M Run
Max FS Shoulder Taps: 67
5:00-10:00:
200 M Run
Max Skin the Cats: 28
10:00-15:00:
200 M Run
Max L Pull-ups: 38
15:00-20:00:
200 M Run
Max 4” Deficit Push-ups: 106
Total: 239
shoulder taps (wall)50
hanging on the bar/1:00/40'
strict pull ups 40
push ups 80
90 Shoulder taps (wall)
30 Dragón fly
35 pull up
65 push up
Plank Shoulder Taps: 200
Hanging Leg Rise: 65
Strict Pull-ups: 40
Push-Ups: 70
200m Run: 40sec; 37sec; 36sec; 50sec (had to slow down on last set)
Great run times!
And everything else! Good scores all around!
82 shoulder taps (wall)
32 leg raises (from bar)
23 pull ups
59 push ups
Plank shoulder taps: 177
Bar knees to chest: 42
Foot-assisted pull ups: 45
Normal Push ups: 31
200 Meter run 1:00, No Handstand push ups
200 Meter run 1:00, No Skin the Cat
200 Meter run 1:00, 4 standard pull ups
200 Meter run 1:00, No Handstand deficit push ups
1,0. 1,0. 1,4, 1,0. Right shoulder Torn rotator cuff, pinched nerve and Carpal Tunnel compromised wrist
How am I gonna catch all the cats I need before tomorrow?
*no cats were harmed in the execution of this WOD* shoulders, however...
I only caught 16. Just had to grip'em and hold on tight:)