4 rounds for time of:
25 pull-ups
Run 200 meters
15 box jump-overs*
Run 200 meters
*For the box jump-overs, jump completely over the box.
♀ 12-in box ♂ 20-in box
Post time to comments.
Scaling:
Newer athletes should reduce the pull-up volume and modify the movement if you are unable to string together 10 reps. For the box jump-overs, choose to land on top of the box, and step down.
Intermediate Option:
4 rounds for time of:
15 pull-ups
Run 200 meters
15 box jump-overs*
Run 200 meters
*For the box jump-overs, jump completely over the box.
♀ 12-in box ♂ 20-in box
Beginner Option:
3 rounds for time of:
15 assisted pull-ups
Run 200 meters
15 box jumps
Run 200 meters
♀ 12-in box ♂ 20-in box
Comments on 230502
67 Comments
11 rounds w/ jumping pull ups.
sub 500-m c2 bike
22:19
27:55 - Rx’d
Pretty tough!
M/27/5'8"/175lb
CrossFit AFK
19:57 - Rx (25-25-21/4-10/5/5/5 on pull-ups)
RX 32'07"
The Box-Jump-Over was so tierd...
4Rds
10 StrictPullUps (5,5)
400m EchoBike
15 BoxJumps 24in.
400m EchoBike
BoxJumps tired out the most. EchoBike was not bad. PullUps are getting stronger under fatigue, but last set was hard. Wonder how many I can max at after this MURPH prep phase? Just checked the box on this one and moved on
Intermediate, 12'' box
19:45
17:52
19:17 Rx
M/48/5'8/#215
19:15_inter. option _ strict pull-ups
M/50/88
10pull-ups
20m×10
17"box
18:45
Intermediate Option:
4 rounds for time of:
15 pull-ups
Run 200 meters
15 box jump-overs*
Run 200 meters
*For the box jump-overs, jump completely over the box.
20” box
17:58
Intermediate:
TIME: 40:34
Pullups were a lot tougher for me which took all the time. Need to improve a lot and also the technique for kipping pull ups as well.
When I check Boston it says Access Denied.
M/55
Rx'd
23:54
We are all waiting and checking for a few days now pretty sure they just haven’t been uploaded
Rx 13:45
These photos don't come up. There must be something wrong with the webpage.
I completed 3 Rounds of this Workout in 26:42 minutes. Did Strict Pullups instead of Kipping Pullups
https://youtu.be/JU_zkMIjNAw
36 / M / 5'9" / 133lbs
3 rounds, pull-ups x10, 12” box jump-overs
24:04
Lower jump-overs sounded more fun than higher jump-ups.
F, 56, 4 rft at Beginner option with high box jump, 20:27. Anyone else in this age group struggling to regain pre-Covid strength on pull-ups? Completed on 05/03.
Modified:
--
4 RFT of
25 inverted rows
10 push-ups
15 jumping squats
10 push-ups
> 17'16''
--
Peace.
Rx’d: 14:35
First 2 rounds of pull-ups unbroken.
RX with no kipping
30:20
4 rounds for time of:
25 pull-ups with 100lb band
12 calorie assault bike
15 box jump-overs*
12 calorie assault bike
*For the box jump-overs, jump completely over the box.
♀ 12-in box
25:17.66
M 52/195/6’
16:29 intermediate scale.
Good result, Mike!
M/53/203/ -> 20:10 /run pace ~4:80/
Intermediate Option:
4 rounds for time of:
15 pull-ups (last set broken)
Run 200 meters
15 box jump-overs*
Run 200 meters
16:47
RXd in the AM at the Y.
17:17.
kipping pull-ups. Sets of 2,3,4,4. Runs got slow.
Rx 16:38
15pu/400m echo🚲/15 bjover 20" box/400m echo🚲...19:36
For time:
4rds
15 Bar Rows
200M Run
15 Box Jumps
200M Run
TT: 17:55
Intermediate
13:10 (strict pullups)
GWU: 2x 30 JJs/10 Ring Rows/50’ High Knees/50’ Butt Kickers/100m Jog
SPWU: Pullups: 2x5 Scap Pulls/Strict Pullups
Box Jumps: 5 Broad Jumps/5 BJ(low)/5 BJ(wod)/5 BJ Overs
Cool Down: Calf’s/hamstring & shoulders
TUESDAY
230502
4 rounds for time of:
25 pull-ups
Run 200 meters
15 box jump-overs*
Run 200 meters
*For the box jump-overs, jump completely
over the box.
Female 12-in box Male 20-in box
25:48
35yo
Male
5'7
195lbs
Rx
Outside in neighborhood, around yard, past neighbor's mailbox. Butterfly pullups
15:53
Son(15)
Intermediate(i.e. 15 kipping pullups)
16:57
16:59
Didnt trust my horizontal distance so stacked plates on the Concept2 rail to 20"
Nice mod and time!
Rx 19:29
25.30
4 rounds
-15 × 4 cf pull ups (kipping...15, 8 & 7, 5, 5, 5 and last 5, 5, 5 =60)
-24" box step at 4 rounds of 15.
Total 8 200 m runs
M 57 205 5 10
As rx’d, 19:04.
Box jump-overs bad, but not quite as bad as anticipated. Was able to move through these without breaks, though deliberately. Goal was to do big sets on pull-ups, no more than 2 sets per round – did them 25 / 20-5 / 15-10 / 15-10. Tried and was able to push the runs a bit.
50m/5'10"/185
Great work!
4 rounds for time of:
25 pull-ups
Run 200 meters
15 box jump-overs*
Run 200 meters
27:58 minutes
16:20 10 cal Echo used small box 20”
Great job!
Scaled to 4 rounds
15 pull-ups (12/3, then 11/4 rounds)
200ish run
15 jump overs, 18” bench
200ish run
24:25
Successful workout—no trip ups/face plants on the jump overs. First time I’ve ever done full jump overs in a WOD. Always something new!
60/5’8”/155
16:50 Rx
That’s flying—great job!
Wicked fast dude!
Thanks Jim, thanks Lincoln!
M/48/6'2"/185#
Scaled/modified 25 pullups to 10 strict tactical pullups and 15 ring rows the rest as rx'd
23:02
16" box, 21:17
3 rounds for time of:
15 assisted pull-ups
Run 200 meters
15 box jumps
Run 200 meters
12"-in box
16:48
16:27 scaled
12 cal assault
15 box jump over ( box I have is too wide to jump over)
15 pull ups
did box jumps UB
did PU 10 + 5
Rxd
20 strict pull ups
39:14
Scaled to
2 rnds
15 strict pull ups
500m AB
15 jump over sandbag-12" height
500m AB
2 rnds
10 strict pull up w/ same as above for the other movements
19:19
m/53/175
Should have done 10 pull ups for all rounds....
Intermediate Option
Kipping pull-ups
Run on a TechnoGym Treadmill 2% Gradient
Using the good old Reebok Steps
16:56
Pretty fast!
Beginner 23,9
blue and purple band
Globo wod: If you don't have a pullup bar that you can kip on sub 12-15 strict pullups. No pullup bar? Sub heavy lat pulldowns. Sub jumps over a bench for the box jumps. Subs for runs are 250m row or 14/10 calories assault or echo bike. If you are using a conventional treadmill use a slight incline.
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Monostructural, gymnastics, gymnastics. Pulling, jumping with more ROM than usual, scaling an obstacle
SHORT MEDIUM LONG
LIGHT
x
MEDIUM
HEAVY
COORDINATION SCALE
4 rounds of:
400m run
25 kips
15 box jumps
STRENGTH SCALE
4 rounds of:
10 strict pull-ups
Sprint 200 meters
5 high box jumps
Sprint 200 meters
*rest 2 minutes between rounds
STAMINA SCALE
2 rounds of:
800m run
50 pull-ups
30 box jump overs
MY STUFF
Guessed again and got pretty close! 4 rounds of 400m run and 11 L-pull-ups. 11:11 was the time
GENERAL FEAR LEVEL: 7
Nice!
I feel the kipping pull-up and the strict pull-up accomplish different things physically and are very different when programed in a workout.
If you cannot do five consecutive strict muscle-ups, learning to kip is counterproductive. As an historical aside, I'd deemphasize the kipping pull-up were we to do things again.
I imagine you might feel the same with kipping HSPU?
Basically, that is correct, Jade. The kipping pull-up is an ineluctable consequence of high rep strict pull-ups. Before an athlete gets to 40 pull-ups the kip arises spontaneously. It doesn't need to be taught and perhaps should not be.
My thoughts on the "kipping" HSPU can be found here:
https://www.crossfit.com/?topicId=article.20191230121702384
I am not a fan of the "kipping" HSPU!
Thanks Coach (CrossFit has changed my life). Is this because of risk of injury or just wrong trajectory for progression. I always liked the kipping pull up because it allowed me to get much more volume and i figure it builds coordination, strength and flexibility amongst a bunch of muscle groups big and small. Full disclosure: i can't do 5 strict MUs and probably never will. JonNYC (XF since 2008).
What are your thoughts now regarding this early publication on the CrossFit journal? Anything that you would put forward differently? http://library.crossfit.com/free/pdf/32_05_Kipping_Pullup.pdf