amrap'10
max strict pull ups: 7, 5, 4
max gym push ups: 15, 12, 11

accessory 

What is a "Full Grip"?  Do the Crossfit movement standards require you to use a supinated grip for strict pull-ups?

3 rounds plus 200 meter run 
12, 12, 9 total reps. Bar was froze over which kind of hurt my pull-ups. 

10/10 7/7 5/3
Male Rx 
175cm89kg24y

it looks very interesting. Maybe worth checking also https://top-of-the-facts.com/ ?

at CP

8/8 + 7/4 + 4/4 = 35 reps

M/26/5'8"/170lb
CrossFit AFK
12-10-6 pull-ups
12-10-4 dips
(Finished on the run, about 250-meters. Should have just rested more on the last round to get bigger sets on pull-ups and dips. I thought I could get the run in. Not even close.)

PU = 8-7-7
bar dips = 7-6-6
+200 m

400-6-8
400-6-8
400-4

blue & orange band
jumping matador dips

F/26/5’5/148
CrossFit AFK

Sub 30 cal bike for runs.  2 rds plus 9 cals on bike, 8 & 7 on strict pulls and 8 & 6 on strict ring dips. 

As rx’d: 36 strict pull-ups pronated grip and 28 strict ring dips in 3 rounds…zero warmup. 

20/13
12/9
4/6
Cardio nightmare by the end. Did not try to run fast the first 400m/hard to motivate transitions. 
Fran lung. Compare to was with bar dips: 30/36

180#43y176cm

Rx 
400
10 pull ups / 15 ring dips
400
10/15
400 
7 pull ups 

As rx’d, 3 rounds.  Pull-ups: 12-9-7 / Dips: 15-11-9.

Pushed the pace on runs – first was 1:30, other rounds were closer to 1:45.  Felt very fatigued during the work, especially pull-ups.  Just did not have much there.  Maybe oxygen debt.  Possibly something residual from the severe DOMS last week, which was pull-up related.

49m/5'10"/180

Rx
pull-ups: 14-9-6
ring dips: 12-7-6

M 52/205/6’
11/5
8/6
5/3

M/36/6'/175#

R1a: 13/13
(7:00 interruption)
R1b: 13/12
R2: 10/8
R3b: 8/4

Deo gratias

•pull-ups 15/15 assisted
• dips 6/6
• 2 runs

completed 8/25 a.m. at the Y. used Assault Air Runner for 400m.

Pull-ups: 15-12-6
Dips: 12-12-5

Ran out of time last sets so dropped pull-ups and jumped on dips. Runs went from reasonable to slow (2 min +).

Pull ups: 15 / 10 / 4 (capped)
Dips: 10 / 8

Sub 0.63mile echo bike.
PU 10/8/6
Ring dips 8/5/5

Total reps = 42

M59, 83kg
4 x 200m (+1:20)
P-ups - 11,8,8
Dips - 6,4,3
Rx

1. 500m on rower / 3 pull-ups (assisted, XLRB) / 15 dips (assisted, LRB on parallel bars)

2. 500m on rower / 3 pull-ups (assisted, XLRB) / 8 dips (assisted, LRB on parallel bars)

3. 274m on rower

Modified:
--
3 rounds for max reps of:
40 DB SDLHP @ 2x7,5 kg DB
max reps bench dips, feet elevated
max reps inverted rows
15 burpees
max reps inverted rows
max reps bench dips, feet elevated

20' time cap

Completed in 19'30''
Dips: 71 (15+12+12+12+11+9) / Rows 63 (14+12+11+10+9+7)
--
Peace.

Rx :

Strict pull up 30/9
Dips 16/11

https://youtu.be/p1-9cMARfjc

Strict Pull-ups - 9-6-9-7 = 31 reps
Strict Ring Dips - 8-7-6-9 = 29 reps
RX

4 rounds in 12 minutes (not 10)
Improvised in my cabin lodge 🪵 in berkshires mountains  ⛰ 
[Run up and down hill 
Pull ups  hanging from upper staircase ]
[Dips from side handrails] 
Rd #1
PU 10  Dips 14
Rd #2
PU 7.    Dips 13
Rd #3
PU 5    Dips 9
Rd #4
PU 4.   Dips 7

SPU: 12/12/10
SRD: 10/10/13
M/35/197

6/1 - 6/2

RX
SPU 11/10/9 = 30
SRD 13/10/8 = 31

total = 61 + 200

RX: strict pull up: 15/10/8 : 33reps
       Strict Dips: 7/4/.7 : 18 reps    Total reps: 51 reps
+ 200m

12-10
11-8

4 rounds plus run

400 yards 10 banded, 10 bench dips.                      
           400 yards 5 banded

1) 8-10
2) 6-10
3) 4-8
4) 200m 
 

340 meter run
9,10
7,7
3,4
3,5

Time was up after 3 reps of pull-ups in round 4. 

20-15
12-8
10-10

M/41/158

Rx'ish
3rds + 380m
10/15
7/10
6/9
(finished 4th rd for good measure, 5/7)

I say 'ish' because some of the reps weren't strict by definition - kinda how Chris described it.  I was more focused on how much more my elbow was going to take than anything else.

Subbed 500m rows for runs so I didn't time this, also a bit of lingering shoulder issue

15/9
12/10
12/9

Banded
10-15
8-10
6-10

8/10
5/5
4/1 

the pump during the run was real. 

11/11
8/8
3/3 Rx

10min AMRAP: 

400m Run
Max Strict Pullups 15/10/11=36
Max Ring Dips 13/10/7=30

GWU: Every 2minx5 
50 SU’s/50m Run^speed
2x 10 passthrus/10 rev passthrus/10 Cuban press/10 Scap pulls

SPWU: Ring Rows/Pullups
RingSupport/Support to lower/Jumping Dip/Dips

4x400s 15,15,15,15,15,15 pull-ups and dips.

Rx
R1: 14,16
R2: 10,12
R3: 7,9
Almost finished 4th run around neighborhood
M/30s/225lbs

Son(14):
Strict pull-ups and elevated dips with feet down
R1: 6,5
R2: 5,3
R3: 5,2
At bell

All day: "I'll extend to 20 min."
End of round 1: "Nah, bro."

Subbed push-ups. Didn't count. 3 full rounds plus 250m run.

5/20 strict pull-ups and bench dips then 17/16-16/14 inverted bar rows and bench dips

Rx’d: 
3 rds completed
SPU: 20-14-11
SRD: 15-14-12

Beginner
4 rounds in 19:23
run 5 X 5 X 5.2 X 5.4
green and blue band for pull up X 12,10,10,8
standard dip X 3,5,5,5
row @ 6 for 4:00
stair climber @ 8 for 2:00

Beginner option

10/10
10/10
7/7

4 rounds 
Didn't have rings do I did standard dips. 10 PU, 10 Dips each round 

rx
2 full rnds
11 spu/12 srd
11 spu/10 srd
plus 380'ish meter run at cap
m/52/175
compare to
rx
2 full rnds
10/11
10/10
plus 400m run at 10 min cap
then 3rd rnd of strict pull ups/strict ring dips
6/5 @ 10:43

M/42/140lbs

3 + 28m RX

Strict PUs:  20, 12, 8 = 40
Strict Ring Dips:  17, 11, 8 = 36
Total Reps = 76 

Bar dips
4 rounds 
14/18
5/10
5/7
4/7
About 1:30 splits on the 400m runs on treadmill @ 1% incline

Rx except stationary bars vs rings (box gym) 
14 PU
26 Dip

Didn’t do the run due to my knee hurting. 

PU - 5,4,3,3,2,3,3,2 = 25
RD - 6,5,5,5,4,5,4,4 = 38

PU 12-15-10
Dips 12-10-11 +200 m run 
Side note second day back to public school after 2 years of homeschooling way more stressed! 
Wife 3 rounds .5 Echo and 10 bar dips and 10 ring rows 

Hammer-grip pull-ups; ring dips assisted starting from 1/4-squat; strict motion
PU 14-10-6 = 30
Dip 12-10-7 = 29

Last time, same rep scale, but sprinted 200m on elliptical trainer (~90s) and completed 4 rounds, totals 30 & 26. So, overall, I think today looks a lot better.

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
250-m run
Max set of banded strict pull-ups
Max set of banded strict ring dips

3 rounds +400m run
pull Ups-7/7/5
bench dips-20/15/15

Globo WOD:  sub 500m row or 25 cal assault/echo bike for run.  Use a TRX if rings are not available,  or sub 20/15 lb weighted bar dips for ring dips.   If doing this in a park or outside, use dip bars or sub hand release pushups as a last resort if you don't have rings or a TRX to hang. If a pullup bar is not available sub either ring/TRX pullups, ring rows, or if rings or a TRX are not available sub bodyweight rows in a rack or use railings, or heavy dumbbell rows as a last resort. 

Also note if you're in a globo and need to scale you can use a assisted pullup/dip machine if one's available for this. 

Champions Club Scaling Notes

RANT
This is a great example of a workout where "strict" can mean a lot of different things. If we are taking strict to simply mean not formally using a kip, then we'll be able to get more reps, a higher power output, and a better workout feel. Probably. But strict can also mean eliminating any moving parts, or as many as your strength and coordination will allow. So are your legs bent? Is your butt and belly tight? Do you have your feet together? Does your spine flinch into extension when you pull? Does your neck sag into flexion when you descend for the dip? Just depends on what you want to get out of the workout?

WORKOUT THEMES
Monostructural, gymnastics. Pushing without connection, pulling with an emphasis on strength, using endurance to challenge our gymnastics strength.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM					x

HEAVY

TECHNIQUE SCALE
Extend to 20 minutes, sub kipping pull-ups or kips, and push-ups

CONSISTENCY SCALE
Extend to 20 minutes, but give yourself 2:00 on strict pull-ups and strict dips each

INTENSITY SCALE
Same format and time but sub movements you can do at a high intensity

MY STUFF
5 rounds of 200m run, 8 strict pull-ups, 8 strict ring dips. 10:52

GENERAL FEAR LEVEL: 6

Kipping Pullups
64

38 pullups 

43 reps.. used mixed grip for most of the sets 

I just actually re-read that article last night, and when I read this excerpt I immediately thought of the Chris Spealler 100 pull-up video.

It appears to me that picture 2 and 3 in the sequence shown may be reversed. Anyone else see that?