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Saturday

221105

Workout of the Day

37

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

43 Comments

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Sebastian Wieczorek
August 14th, 2023 at 6:16 am
Commented on: 221105

amrap'20

5 hips to rings

20 ab mat sit ups

40 sec plank

7 + 5


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Clint Michael
May 5th, 2023 at 10:49 am
Commented on: 221105

3 rounds plus 25 reps

Rx’d

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Jeffrey Howard
January 13th, 2023 at 8:04 pm
Commented on: 221105

M/27/5'8"/170lb

CrossFit AFK


5+11 - Rx (Same as last time. Damn.)

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Jeff Chalfant
November 26th, 2022 at 7:57 pm
Commented on: 221105

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.

(edited)
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Ralph Keeley
November 12th, 2022 at 2:50 am
Commented on: 221105

M/36/6’/175#


4+2 Rx


Deo gratias

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Gordy Rains
November 11th, 2022 at 4:08 pm
Commented on: 221105

M/30/210

5 rds

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Amedeo Alessio Cerea
November 11th, 2022 at 2:13 pm
Commented on: 221105

Scaled to 20 Ab-mat Sit-Up

3+4

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Pedro Ber
November 9th, 2022 at 5:42 pm
Commented on: Workout Demo

4 rounds

sub 20 abmat (no GHD available)

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Roger Munger
November 9th, 2022 at 5:37 pm
Commented on: 221105

Rx'd 5rds + 25

M/55

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Park Hyunwook
November 9th, 2022 at 8:40 am
Commented on: 221105

M/50/86


10ghd,10sit-ups

4r

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Jade Teasdale
November 9th, 2022 at 2:28 am
Commented on: 221105

Did this right after another workout. 5 pull overs

10 GHD SU & 1 minute plank. 5 rounds

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Christian Simpson
November 8th, 2022 at 5:14 pm
Commented on: 221105

SC black band ring pullover/unanchored SU/plank, 3/20/1min...3 + 3/18/-

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John Levri
November 8th, 2022 at 11:12 am
Commented on: 221105

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

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Yevhenii Kyrylenko
November 8th, 2022 at 9:19 am
Commented on: 221105

5 Rounds + 8 reps

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John Clarke
November 7th, 2022 at 10:46 pm
Commented on: 221105

5 pullups

20 hollow rocks

1 minute plank


7 rounds

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Coastie Nick
November 7th, 2022 at 9:00 pm
Commented on: 221105

Subbed Bar MUs for pull overs due to lack of ceiling height:


7 rds + 3 BMUs

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Pavel Lyubanskiy
November 7th, 2022 at 3:24 pm
Commented on: 221105

5+13

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Bert Trabing
November 7th, 2022 at 1:07 pm
Commented on: 221105

4 full rounds + 1 pull-over

Really enjoying these workouts.

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Michael Arko
November 7th, 2022 at 12:35 am
Commented on: 221105

Hotel gym, no hi bar at all, subbed

10 dragon flags

20 ghd straddling the bench

1 min plank

5 rounds + 13 reps

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Sam K
November 6th, 2022 at 2:40 am
Commented on: 221105

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

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Lennon Davis
November 5th, 2022 at 10:32 pm
Commented on: 221105

20 min amrap

5 Pull over

20 situps

1:00 plank


7+ 4

@NWS EARLE pull-up bar

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Tom Cuff
November 5th, 2022 at 8:04 pm
Commented on: 221105

3 + 2 scaled; no GHD, no pull up bar but I have rings

  • 5 pull up + skin the car
  • 20 sit ups
  • 1 min plank
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Troy Bruun
November 5th, 2022 at 6:29 pm
Commented on: 221105

20min AMRAP: 6+3


3 Pull-overs

20 GHD Sit-ups

1 min Plank

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Jim Rix
November 5th, 2022 at 6:26 pm
Commented on: 221105

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

(edited)
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Mike Andridge
November 5th, 2022 at 5:41 pm
Commented on: 221105

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

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Lincoln Kerger
November 5th, 2022 at 5:05 pm
Commented on: 221105

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.

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Dave DeCoste
November 5th, 2022 at 4:57 pm
Commented on: 221105

5 rounds + 12 reps

Rx

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Ruth Debono
November 5th, 2022 at 4:50 pm
Commented on: 221105

The pull overs makes me a bit dizzy

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Steve Day
November 5th, 2022 at 2:33 pm
Commented on: 221105

5 rounds + 5 pullovers

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Jonathan Elmore
November 5th, 2022 at 2:20 pm
Commented on: 221105

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.

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Steve Day
November 5th, 2022 at 2:37 pm

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.

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Mike Andridge
November 5th, 2022 at 5:42 pm

Second what Steve said.....

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Jim Rix
November 5th, 2022 at 6:28 pm

You’ve got somewhere between 15 and 5000 fellow CFitters with you here, Jonathan.

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Jeffrey Howard
November 5th, 2022 at 1:20 pm
Commented on: 221105

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.

(edited)
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Joyce Nieborg
November 5th, 2022 at 9:53 am
Commented on: Workout Demo

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 :)

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Luis Oliveira
November 5th, 2022 at 7:32 am
Commented on: 221105

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!

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Steven Thunander
November 5th, 2022 at 3:57 am
Commented on: Workout Demo

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...

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Marty Skele
November 5th, 2022 at 12:51 am
Commented on: Workout Demo

Love the OG pull up rig! 😍

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Charles Meyers
November 5th, 2022 at 12:15 am
Commented on: Workout Demo

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

jumping pull-ups

20 sit-ups

1-minute plank hold (accumulate)

6-rds

(edited)
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Chris Sinagoga
November 5th, 2022 at 12:01 am
Commented on: 221105

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

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James Duffy
October 28th, 2019 at 6:10 pm
Commented on: The Pull-Over

I’m curious if there is a standard established for stringing reps together. I lowered from the top position into an L-sit pull-up at the top of the bar (didn’t go to all the way down to a dead hang).


Just not sure if that should be allowed, or do you have to start from a dead hang, or off the bar completely? 🧐

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Elie Margerin
October 27th, 2019 at 5:07 pm
Commented on: The Pull-Over

Agreed, would curious to read any tips to be able to cycle those pull overs! That was a fun workout. Will in my gymnastic class next week!

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Ravikant Dewangan
October 27th, 2019 at 5:13 am
Commented on: The Pull-Over

I am excited to see the new points of performance and execution steps for new basics gymnastics movements. CrossFit's Video demonstration has become my go resource for teaching. Keep up the great work!


Regards,

Ravi

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