Complete as many rounds as possible in 20 minutes of:
5 pull-overs
20 GHD sit-ups
1-minute plank hold
Post rounds completed to comments.
Compare to 191026.
Scaling:
Watch ”The Pull-Over” and practice the movement. If you are unable to complete a pull-over, modify the movement to a jumping pull-over or jumping pull-up. Athletes who are less familiar with the GHD should modify to sit-ups.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
3 pull-overs
10 GHD sit-ups
10 sit-ups
1-minute plank hold
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 jumping pull-ups
20 sit-ups
1-minute plank hold (accumulate)
Comments on 221105
44 Comments
CFWUx2 Ring pullovers sub for pus/dips
4r +11 reps +10 pushups per rnd
(because can't pullover to dip on rings).
Ring pullovers (in garage).
amrap'20
5 hips to rings
20 ab mat sit ups
40 sec plank
7 + 5
3 rounds plus 25 reps
Rx’d
M/27/5'8"/170lb
CrossFit AFK
5+11 - Rx (Same as last time. Damn.)
5 rounds plus 10 reps as rx’d. Unbroken planks but broke the pullovers and ghd situps after round 1. Could’ve moved faster on pullovers and transitions but wasn’t motivated, and abs still felt a good burn.
M/36/6’/175#
4+2 Rx
Deo gratias
M/30/210
5 rds
Scaled to 20 Ab-mat Sit-Up
3+4
4 rounds
sub 20 abmat (no GHD available)
Rx'd 5rds + 25
M/55
M/50/86
10ghd,10sit-ups
4r
Did this right after another workout. 5 pull overs
10 GHD SU & 1 minute plank. 5 rounds
SC black band ring pullover/unanchored SU/plank, 3/20/1min...3 + 3/18/-
Scaled
5 strict chin up 20#vest
12 ghdsu
1 minute plank hold
6 rds + 5 chin up
didnt have a bar I could do pullovers on
5 Rounds + 8 reps
5 pullups
20 hollow rocks
1 minute plank
7 rounds
Subbed Bar MUs for pull overs due to lack of ceiling height:
7 rds + 3 BMUs
5+13
4 full rounds + 1 pull-over
Really enjoying these workouts.
Hotel gym, no hi bar at all, subbed
10 dragon flags
20 ghd straddling the bench
1 min plank
5 rounds + 13 reps
Rx
5 rounds at the bell
First time ever doing pull overs, finally got the hang in the last round.
Son(15)
Couldn't figure out pull overs so just did 5 strict pull ups and 20 GHDs
3 rounds + 5 pullups+ 20 GHDs+ 31sec hold
20 min amrap
5 Pull over
20 situps
1:00 plank
7+ 4
@NWS EARLE pull-up bar
3 + 2 scaled; no GHD, no pull up bar but I have rings
20min AMRAP: 6+3
3 Pull-overs
20 GHD Sit-ups
1 min Plank
Subbed to
50 single unders with a weighted rope
20 GHDs
1 min plank
5 rounds in 17:19
I had more in the tank, but 100 GHDs is enough for me.
60/5’8”/153
Scaled
w/ 20# vest
5 strict pull ups
20 sit ups
1 min plank
6 rnds @ 20:40
First rnd planks were on elbows--rnds 2-6 were in push up plank position.
m/52/175
Subbed 10 Jumping CTB Pull-ups and 5 reps getting inverted on the bar for pull overs. Otherwise Rx.
4 rds + 10 Jumping CTB + 5 inverts (finished 5th round for good measure)
I don't have the clearances necessary to do pull overs or skin the cats, so figured those subs would be enough. Used my make-shift GHD setup (bench with barbell) and got below parallel as much as possible. All GHDs and planks unbroken.
5 rounds + 12 reps
Rx
The pull overs makes me a bit dizzy
5 rounds + 5 pullovers
5+5+5 GHD
subbed skin-the-cats
I did the pull-overs at first but I hit my ankle on the garage door track. I almost fainted from the pain. So I subbed it with skin-the-cats. Note to self this is the first day of recovery from life, love, and loss.
Hey Jonathan - life sucks sometimes and we do need recovery. Keep moving and things will improve. And reach out to a friend if ya need or rant on here - I'll listen.
Second what Steve said.....
You’ve got somewhere between 15 and 5000 fellow CFitters with you here, Jonathan.
For cycling these (pull-over) reps. I'd recommend rolling over the front the bar again to reset for the next rep. Falling back behind like a muscle-up is doable. Think about the rep in terms of squating, rowing, pull-ups, and snatches as they all start and finish in the same place and the fastest path is the same forwards and backwards.
If you’re stuck upside down in your pull-over it can also work to think about driving your toes down to the floor instead of trying to lift your head :)
On a regular gym. Had to scale the pull-over to skin-the-cat. GHD sit-ups to inclined bench with almost the same range of motion.
5 rounds + 5 skin-the-cat
Thank you Chris Sinagoga and Steven Thunander for the scaling tips!
Globo wod: Well we have a movement that will get you kicked out of most globo gyms today. Perhaps if you have access to a YMCA gymnastics area, do the wod here with the pull overs and bring in something to anchor your feet on so you can do GHD situps sitting perpendicular on the pommel horse. Now for the rest of you that don't have access to that, I have a solution for you. Sub 5 bar muscleups or 10 chest to bar pullups, and 5 skin the cats, per set of pullovers. Ghd situp subs are incline situps, weighted situps or 2/1 abmat situps. Remember that a homemade GHD can be made by sitting perpendicular on a bench with your feet under heavy dumbbells. Also Roman chairs work in a pinch for this movement. Planks are planks.
On CFSC... homemade pullup rig, old rings, Sorinex GHDs, non games Boxes, Title gym timer... It's like 2009 came back to life. I wonder if there's a Gymboss in there...
Love the OG pull up rig! 😍
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 jumping pull-ups
20 sit-ups
1-minute plank hold (accumulate)
6-rds
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Gymnastics, gymnastics, and gymnastics. Big demands on midline, scaling an obstacle, changing orientation, pulling from the hips, core to extremity, holding still in a start/finish position
SHORT MEDIUM LONG
LIGHT
MEDIUM x
HEAVY
COORDINATION SCALE
AMRAP in 20 minutes of:
10 kips (maybe add little pull for partial ROM pull-up)
10 quarter ROM GHD sit-ups
10 push-ups
STAMINA SCALE
4 rounds of:
2:00 strict pull-up practice
2:00 L-sit practice
2:00 plank practice
STRENGTH SCALE
AMRAP in 20 minutes of:
1 pull-over (or 1-3 skin the cats)
5 GHD sit-ups (full ROM)
1:00 plank hold
MY STUFF
Did this team-workout style. Planks held while the other person did GHDs or pull-ups or dips. My abs are fried chicken
GENERAL FEAR LEVEL: 6