50-35-20 reps for time of:
Wall balls
Pull-ups
♀ 14-lb ball to 9 ft
♂ 20-lb ball to 10 ft
Post time to comments.
Scaling:
Reduce the load and modify the movements in order to complete big sets throughout.
Beginner Option:
25-15-10 reps for time of:
Wall balls
Jumping pull-ups
♀ 6-lb ball
♂ 10-lb ball
Comments on 220118
53 Comments
CFWUx2 5wb
17:40
next day, morning
wu: bike, slihps
wod: 50-35-20
wbs 6 kg
20-15-10
rope climb s2f2s (stand 2 feet 2 stand)
30-20-10
ring rows
18:21
post: walk, crosser, stretch, bike
21:11 - Rx’d
That was tough!
17:46
Noooooo! You have to stand up fully with the ball before you drop and do the first rep!
13:38
14:35 male Rx kipping pullups
After, Did 50 35 20 pushups and 20lb ball thrusters
15:48 rx’d. Cardio and grip! Took long breaks. Broke both exercises the same:
16-14-12-8//13-12-10//8-12 all gymnastic kip.
No misses on wallball shots. Last time 12:00 but scaled to 40/30/20. Slower to 90 of each this time by about 30 seconds.
182/42/176cm
12 deads at 275
Finished 12 deads at 275
Rx
10:55
M/26/5'8"/160lb
CrossFit AFK
12:32 - Rx (Went for it on this one. Tried to big sets and suffer during the rest. Mentally tough, this one was. Did 50/25-10-10-5 on round 1, then 20-15/15-10-10 on round 2, and then finally 20/11-9 on round 3. Round 1 and 2 took about 5 minutes each, then tried to finish quickly but my lats and chest were close to red line.)
Rx 19:05
12:36
Pullups being the weakness...Rx 29:26
17 min.
WB - 6kg
Modified:
--
50-35-20 reps for time of:
Sandbag throws, no target
Bodyweight rows
SCORE: 17'38''
--
5 km hilly run in the morning
M/36/6'/175#
14:55 Rx
Deo gratias
rxd
23:50
rxd
23:50
rxd
23:50
Missing compare to date of 181007
Thanks, I thought this seemed painfully familiar!
RX'D
NO SIENTO LOS HOMBROS 🥺🥺
PERO FUE UN WORK OUT MUY DESAFIANTE
TUVE QUE HACERLO POR RONDAS POR QUE UNBROKEN SEGURO HUBIERA TATRDADO MAS
SCORE:14:00
12:39. Forearms still pretty sore, so subbed 500m row for each round of pull-ups.
12:13 rx
10lb ball (heaviest at gym)
weight assisted pullups for 50 and 20, ring pulls for 35
20:48
Rx 16:55
push up instead of pull up 11’27
https://youtu.be/JSRYNLhSswk
Scaled to
50/35/20
Thrusters w/ 2 12# kb
mostly strict pull ups
16:24
m/51/175
Beginner Option:
25-15-10 reps for time of:
Thrusters
Jumping pull-ups
Bar 20kg
10:28
M 51/195/6’
Wallballs to a 9’ target.
13:55.
Done in the a.m. as RXd. Pull ups turned into strict singles at the end of every round.
12:57.
"7 to 12 minutes" - that is if you can do huge sets of pullups under fatigue which is pretty tough if you ask me. Guess I'm merely mortal.
13:54 Rx
Strict Pull-ups
11:46 scaled to assisted strict pull-ups and ring rows.
I’m really avoiding kipping right now and trying to focus building raw strength in my pull. I don’t feel like I’m strong enough to justify kipping anymore. Partly influenced by comments I’ve seen by Glassman recently.
thoughts on this? When is it healthy to actually use kipping in workouts? How many strict dead hang should I be able to do in a row?
I completely agree, and find the topic interesting since I spent years working on the kip....(pull-ups, handstand pushups, toes to bar, etc) I found that I wasn't progressing in what I really want which is solid muscle-ups. The box I go to started "de-emphasizing" kipping a while back especially for intermediates like myself.
I'm hitting around 10-12 dead hang strict pull-ups right now (15 is my PR). But zero strict muscle-ups...which is a problem. So for me....strict on everything going forward. I'll just adjust down the volume which is what I did on today's WOD.
Wall balls @20lbs to target on 9' ceiling (tried to hit with some force, end up having to chase ball)
Butterfly/kipping pull ups
13:39
M/30s/225lbs
13:42
Rx’d: 11:01
M / 37 / 86.9kg
Scaled 7 ft wall with 10kg MB & two red band assistance strict chins
18:40s
Chins degenerated to triples and doubles even with band assistance! More pull-up work needed.. or get less fat :-)
11:45 Rx'd
m/53/5'11"/189#
13:11
strict pull-ups
M/50/5'9"/165
Scaled to
50,35,20 of
35# single db thrusters
Jumping pull ups
15:36
M48/5'7"/168#
Scaled
50-35-20 reps of Wall balls @ 14# to 10' target
21-15-9 reps of strict pull-ups
17:06
9:44 9ft ceiling
Subbed 2x16lbs dumbbell thrusters for wall-balls
12:31
Down the stretch, pull-ups degenerated to 3-4 consecutive.
Scaled:
50-35-20
WBs
Pull-ups
20-lb ball to 9’6” (garage ceiling height)
22:06
13:24 Rx
M/29/6’1”/200lbs
Beginner Option:
25-15-10 reps for time of:
Wall balls
Jumping pull-ups
16 lbs 8:40
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Medium weight and... medium duration? Short duration? Pulling and pushing with skill. Core to extremity, squatting, and stamina are major themes also.
ASSUMED
Pull-ups can be considered a "cardio" station.
MAIN DECISION
Scale the pull-up movement and keep the reps, or keep the pull-up and lose some reps?
TECHNIQUE SCALE
Same movements, reduce ROM on pull-ups if needed, AMRAP in 15 minutes. Pick your own reps.
CONSISTENCY SCALE
60 wallballs
60 pull-ups
45 wallballs
45 pull-ups
INTENSITY SCALE
10 rounds of:
10 wallballs
6 burpees
*practice pull-ups in the warmup
MY STUFF
21-15-9 reps of: assisted pistol (each leg), strict pull-up. Time was 15:something
GENERAL FEAR LEVEL: 6
Why no Compare To date anymore?
RX:10'58''.
https://youtu.be/40KH9hyQWWw
M/42/6'0/205
Rx 1 + 93