CFWUx2 10 10 5 1*156*2
2r +10 reps
156 lbs

Might be the difference between a high bar vs. low bar squat.  In the video, this is a high bar squat which lends the torso to stay vertical....I much prefer the low bar squat myself when getting heavier, which utilizes more hip drive.

Check out this site below for more in depth insights between the two.

https://barbend.com/high-bar-versus-low-bar-squats/

2 rounds + 5 squats

2 rounds plus 12 reps
Rx’d
body weight of 210 lbs. 

4 rounds plus 8 squats rx’d: 176lbs

Strict chest to bar pull-ups were mixed grip and broken 4-3-2-1 except for round 4 which was 4-2-2-1-1m-1. Wow squats used to be my kryptonite. Still pretty hard but mostly mental and only after the first 5 reps each set. 

176/41/69”

185#

3rds + 3 squats in 4th

4 rounds
63 kg bs from ground 
63 kg bb row

3rds + 7 (195#, kip)

M/34/6’/175#

4+8 Rx

Rx bw=175; 3+13

RX 3+18 @185

M/43/6’3”/212
3 rds

3 rds + 5 reps
125# front squats (75% bw)

Complete as many rounds as possible in 8 minutes of:
10 back squats @135, body weight = 170
10 strict pull-ups

4+12

M/25/5'8"/160lb
CrossFit AFK

3+16 - Rx (165lb)

5+11 s

shoulder dislocation injury. 
subbed 35# DB goblet squats
very slow and controlled ring rows w false grip - pull to chest (fist bump)

F/24/5’5/140
CrossFit AFK

57yo m 5’7” 145#
2.75 rounds
2x10x145
1x10 & 1x7
pull up top around base of neck

M/39/5'10"/195

Did strict pull-ups instead of strict chest-to-bar.  Squat @ 195 - 3 rounds + 15 reps

As rx’d (185# for squats), 3 rounds + 4 pull-ups.

Unbroken squats and all singles for chest-to-bar pull-ups.  Strict definitely made these harder.  Had a few missed reps where I didn’t quite get my chest to the bar.

47m/5'10"/185

Rx’d @ 175#
3 rds

3+3 Rx

M/34/175/5’7”
3 rds+ 8 pull ups

not completely rx’d  some minor Kipling involved to get chest to bar. 

201125
https://www.crossfit.com/201125
Complete as many rounds as possible in 8 minutes of:
10 body-weight back squats
10 strict chest-to-bar pull-ups
Post rounds completed to comments.

Goal:
4 rounds + 12

Actual:
4 rounds + 10

Subbed:
16kg kettlebell pistols 10 total (alternating)
Kipping chest to bar pull-ups 

GENERAL WARM-UP
Joint rotations
2:00 light jog
5 World’s greatest stretch
5 Back bridge
Arm push backs
10 Arm swings
10 Leg swings
1:00 Single-unders

SKILL PRACTICE
Handstand walking:
:30 nose hold
5 openers
5 ea shoulder taps
Wall walk aways

SPECIFIC WARM-UP


1:00 as many double-unders as possible

2r+15

2 + 9 115lb

M/5’10/29

4 rounds - 10 back squats #175

4 rounds 
125lb Back Squats, strict C2B feet on ground
Completed directly after 201124 WOD

Changed to 
5 r/t of 10 squats @65# and 10 ring rows 
8:32
Happy Thanksgiving! 🍽🦃🍁 

Rx at 170#
4rds+14

1 rx + 2rds and 19 reps Kipling PU

BW Back Squat 115#
scaled to C2B pull ups feet on floor
4 rds+ 3

8 min AMRAP: 4rds + 4 reps

10 BW SQT (170lbs)
10 Strict Pull-up 

Scaled 8min AMRAP

4 strict chest to bar
10 100lb sandbag squats taken from the floor each set (obv).

6 rounds plus 3

4 rounds + 7 squats & 7 pull-ups. RX'd weight at 190 lbs.

Squat rack is also pull-up bar so went to the other side and just had to deal with the racked bar against me while pulling. Goal was 4 rounds, was pleased to go over! 

Scaled to: 
5 strict CTB + 5 strict pull ups.
185 -lbs bodyweight back squat.
3rds + 15 reps.

M/152/51/5’8”

Rx’d (155 squat)

4+8

WEDNESDAY
201125
*Workout of the Day*
Complete as many rounds as possible in 8 minutes of:

10 body-weight back squats
10 strict chest-to-bar pull-ups
---------------------------:
4 Rounds Rx'd

Subbed to 10 squats and 20 push-ups. Can’t use pull-up bar while squatting.

With 160#, 4 rounds + 10 push-ups 

58/5’8”/160

Happy Thanksgiving to all!

Rx   6 rounds + 7 back squats

165lb. bodyweight

M/55/185/6’0”

8 min AMRAP:
10 back squats (185 lbs)
10 strict C2B pullups

5 rds + 10 back squats

1st round only took 1 min; 2nd round only took 1:12; boy did it go downhill after that

Limited equipment, so scaled to: 

AS MANY ROUNDS AS POSSIBLE IN 8 MINUTES OF:

10 back squats | 25 kg
10 bodyweight rows 

SCORE: 4 rounds + 10 back squats

Completed round 5 and did another round. All sets unbroken.  Easy 4 km run before. 

5 rounds + 6 squats

Body weight - 175lbs
strict pull-ups

Since my squat rack is also my pull-up bar, I knew I’d lose some time removing the 25’s to lower the bar and clean it back up to the rack and putting them back on after the pull-ups, so I extended the time to a 10-min AMRAP. Scaled to kipping C2B’s. 4 rounds w 185 lbs unbroken on the squats.

Rx squats (120#)
scaled to regular pull-ups 
5 Rds + 3 squats 

Happy Thanksgiving! 

M39/6’0”/190

moved it up to 10 minutes knowing I’d be breaking my squats and wanted to make sure I got enough volume.  

3 rounds @ 185.

3+17
RX BW 145#
subbed pull for strict Hanging Knee raises w/control down

M/53/5’9”/168 - Newbie

Looking for a private coach in NYC to help me with barbell stuff.  Any suggestions?

Complete as many rounds as possible in 8 minutes of:

10 body-weight back squats
10 strict chest-to-bar pull-ups

WARMUP:

GENERAL WARM-UP

Complete a 5 minute AMRAP of: (2)

10 Push Ups
15 Butterfly Sit Ups
40 Jump Rope 20/10/10
10 Wall Balls

SPECIFIC WARM-UP

10 soleus stretches each side with foot against wall
10 lunge stretches for the ankle each side
5-10 gentle knee rotations
5-10 reps of loading the ankle in a supported squat
Posterior hip stretch for 5 breaths
5-10 adductor stretches each side
5 reps 90/90 stretch each side
5 push up jumps into bottom of squat
5 toe touch to squat

2 sets of 10 reps:

10 pound dumbbell pullover
Resistance band Face Pull
Single Arm Lat extensions with Resistance Bands
Empty Barbell Back squat
Jump pull-ups

WOD:

Complete as many rounds as possible in 8 minutes of: (3 Rounds)

10 back squats 95 lbs
10 strict Pull-ups

NOTES:

Managed this pretty well, considering legs/shoulders are gassed this week!
No squat rack, so only did 95 lbs.  Good for working on form, which seemed to hold up.
Pull-ups couldn’t do straight sets.  5-3-2 or 4-3-3 or 4-2-2 - could barely finish last set.

Still trying to figure out warmups/cool down.  If anyone can take a look and offer suggestions I’d really appreciate it!

4 rnds at 135# (no rack. Limited by what I can press)
C2B degraded to normal in rnd 4
M/49/5'9"/155#

NA

4 rounds
10 145lbs squat
10 pull-ups

8 Rounds 13 reps

5’8” / 195 lb / 22 / M

Rx’d 5 rd

Took some time off CF, glad to be back

Rx’d(ish)
BS185# (190# bw)
4 RDS

Had to scale strict C2B to strict PU after the 2nd rep of round 2. Did a 5th round after time stopped just for good measure. Happy Thanksgiving everyone!

scaled down to 155 on back squat and ring pull ups from the ground 3 rds+ 8

Scale to 170-lb squat (85% BW) and strict pull-up
5 rounds + 12 reps
m/52/5'11"/200#	

RX (195 LB. Squat)
3.5 rounds 
47/195/5’11

2 rounds + 14 reps

Goblet squats, 24 kg
Strict pull-ups 

6 + 10

Scaled back squat to 135lbs. Approximately 75% BW of 175lbs
pull-ups Rx 

3 rounds + 10 + 6

BW squats = 150lbs
Strict pull-ups (not C2B)
5 rounds + 14 reps

3 rounds

Modified to strict pull ups during first round. Did a few strict chest to bars each round

 Back squats at 200lb

M/27/199/6’1”

RX 3 rounds + 12 reps

Scaled 
3 rnds
10 bs @ 155 (should have done 165#:(
10 strict ctb on yoke fat bar
7:33
m/50/175

Scaled: 4RDS (155lbs & kip) 

Scaled to:
  12 2x70#DBs squat (bw=170)
  10 strict pull-ups 

5rounds + 1

3 rounds+1
75kg squats
44/1.78m/73kg

hi ; 
lockdown are ended in FRANCE this next week end ( Green Hills of Tyrol )
at this time always 1 hour 1 km ;
stade du Roc 24110 St Astier FRANCE ;
#barbara Time 31' 46'' 
							rest 45'' each round
good luck for this week.
happy thanksgivings for everyone.
https://www.youtube.com/watch?v=hYPm3ERvPC4

3rds Scaled 
195lb Squat 
8 Strict C2B Pull-ups 

bw @ 215lbs

Rx : 4round's +7 squat (77.5kg)
bdw : ~74.5kg back squat from floor

RX,79KG: 4R+12reps.
https://youtu.be/4CmqmdNZdC0

Champions Club Scaling Notes

RANT
Have I ranted about the 3-man weave yet? I'm going to rant about the 3-man weave. It's the dumbest drill ever invented by basketball coaches. It's used as a warm-up/time-filler at practices and serves no purpose to what happens in a game. When I see warm-ups in CrossFit listed with things like high-knees, A-skips, bird-dogs, or whatever I immediately think 3-man weave: the intentions are good but it's not a great use of your time. To me the first goal of a warmup is to practice skill and technique that needs to be practiced, and your body gets warm as a byproduct. Today's workout involves two movements that don't really need a ton of technique practice. Use the warmup to practice 4 things you suck at until you feel warm-ish.

WHAT ABOUT THE MOVEMENTS
Back squat - squatting with a moderate weight and not a heavy demand on upright torso
Pull-up - pulling overhead without using momentum and with a little extra ROM

WHAT ABOUT THE FORMAT
Short workouts like this usually mean intensity. So for them to pick these two movement they are assuming 1) an elite foundation in strength/stamina and 2) quick transitions. If you don't meet the criteria you much want to make the choice to either 1) keep the movements or 2) keep the stimulus. Can't always have both.

TECHNIQUE SCALE
Kipping pull-ups sub for strict, extend to 20 minutes

CONSISTENCY SCALE
7 rounds for time of:
1:00 back squat
1:00 strict pull-up practice (Ricky Reps)

INTENSITY SCALE
AMRAP in 8 minutes of:
6 strict pull-ups
6 front squats

MY STUFF
I did 5 rounds, 135-lbs. on squat (I'm 170) and strict pull-ups most of the time (tiny kip on a few)

GENERAL FEAR LEVEL: 7

Sheesh...either I've got to drop some lbs or get stronger, but it's probably a combo of the two. Sc to strict pu since I've got the door jam bar/195#

2 + 5/-...went ahead and completed the entire third round though

I don't know how he keeps his torso so vertical.  I think I'm way further forward when I don bs, esp. heavier ones.