Archive For: pullups

Max Monday 5/18

5 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Post time to comments

– straddle split, 2min
Straddle legs out as far as possible. Lock legs hard. Goal is to sit upright. If possible get shoulders in front of hips. Pancake out is ideal. If scaling is needed use an upright to pull torso forward.

– tib ant stretch, 2min
With toes pointed back sit on heels with upright torso. Goal is to have top of foot, ankle, and shin flat. Scale up: elevate toes/foot so ankle has a deficit. Scale down: place ab-mat so ankle has a gentle flattening

– one-legged squatting quad, 2min/side
Using a light kettlebell, load the Achilles keeping the knee in track

All of these are for recovery as well as prep for tomorrow’s Day 5 of Hatch squats

A. 5min of no-strap rowing, then

5 rounds of
5-7 box jump overs, 24/20″
5-7 ring dips (or negatives)
2 k2e + 2 t2B + 2 pullup + bar muscle-up (to be done consecutively)

B. 7 sets:
3-part pausing snatch + pause hang snatch. only go as heavy as you can complete the holds for a full 3-count


EMOM for 5min: power snatch + hang snatch. go heavier than previous weeks.

C. your squats, if any. otherwise do 5×20 reverse hyper, heavy

D. class

– 2min drills: choose a skill
– (see Cool Down)

Champagne Friday 5/1


4 minutes stations for max total reps:
– wall ball, 20/14#
– burpees
– row (calories)
– pullups
– kettlebell swings, 24/16kg


10 minutes to find max shoulder-to-overhead

Score = max reps + s2o total (in lbs). Compare to 21NOV2014.

Post score to comments!

- prone chest stretch, 1min/side twice
– chair stretch, 2min/side
– center quad roll SMR, 3min+
– drink bubbly, hang out with people you like, and get some good sleep!


40sec freestyle JR
20sec criss cross sprint

muscle snatch
SnG push press
snatch balance

power snatch doubles for 15min
power clean doubles for 15min
push jerk doubles for 15min


(your squats)
handstand press practice between sets




(see Cool Down)

12 Days of CrossFit: Pull up Bars


For our final day of this special CrossFit gift guide blog series, we are looking at in home pull up bars. Pull ups are something many of us are working toward, and everyone can continuously improve on. Also, bars are great to have in house for grip work. An easy way to get in some extra work at home is to grab an in home pull up bar.

Iron Gym Total Upper Body Workout Bar
This bar is great for those living in apartments or who don’t want to put holes in the wall. It uses leverage to hold against the doorway so there are no screws and no damage to door, and installs in seconds. You can also take it off the doorway to use for dips and push ups. ($30)

Big Mike’s Fitness Deluxe Doorway Bar
Simple, clean and non-intrusive, this bar is a minimalist option. It may be limiting for closing doors, but is easy to transport and doesn’t take away too much from your decorating aesthetics. ($30)

Ultimate Body Press Upper Body Workout Bar
For the more heavy duty guys and gals, this is a great option for a more permanent fixture. 38 inches wide allows for multiple grip options. 16 inch wide mounts fit on most regularly spaced studs. ($60)

Rogue Fitness Individual Pull-Up System
If you have a place where you want to do pull-ups, but don’t want to commit to anything permanent this is a great option. Utilizing the same pair of 1.5″ wide 16 foot straps that come standard on the Rogue Rings, setup and teardown takes mere seconds. The bar is hand built in the US from steel and coated using the same multi-stage process that gives the Rogue Rings their distinctive and now famous feel. ($72)