Workout Tips for 220713

4
ByCrossFit July 12, 2022

Workout of the Day for 220713:

21-18-15-12-9 reps for time of:

Chest-to-bar pull-ups
Dumbbell thrusters

♀ 35-lb DBs ♂ 50-lb DBs

Post time to comments.


Scaling:
Modify the pull-up to a challenging pulling exercise so you are able to complete a set of 21 when fresh. Reduce the load on the thruster.

Intermediate Option:
21-18-15-12-9 reps for time of:
Pull-ups
Dumbbell thrusters

♀ 25-lb DBs ♂ 35-lb DBs

Beginner Option:
21-15-9 reps for time of:
Jumping pull-ups
Dumbbell thrusters

♀ 10-lb DBs ♂ 20-lb DBs

Comments on Workout Tips for 220713

3 Comments

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Jeffrey Howard
July 30th, 2022 at 8:52 pm
Commented on: Workout Tips for 220713

https://youtu.be/XRlIsTgihuA

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Bert Trabing
July 14th, 2022 at 12:31 pm
Commented on: Workout Tips for 220713

Age: 33

Weight: 175

Height: 5’8

RX: No


No idea on time but was definitely smooth.


Used 40lb DB and did a mix of pull downs and pull ups.


21,18,15 did pull downs and 12,9,6,3 did pull ups.


broke thruster on the 18 only, rest was unbroken throughout. Pull down weight was 140#.


Following a 5 min rest I hit legs on bodybuilding.


Heavy Hack squats, then superset of belt squats paired with leg extensions.

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Austin Fox
July 13th, 2022 at 6:34 pm
Commented on: Workout Tips for 220713

That was awful

16:32 RX

Age: 29

Height: 5’8

Wieght:186

Temp:104 (Dallas)

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