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Front Rack Step-Ups / Chin-Ups | WOD 1.18.17

Front Rack Step-Ups / Chin-Ups Superset*

1A) Front Rack Step-Ups

Perform 3 x 8-12 reps on each leg. Start the cycle light enough to make 12 reps on each leg without too much difficulty, and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as that side can perform. The end goal by the end of the cycle is to perform 8-12 good reps on each leg with about 1/3 of your Back Squat 1-rep max. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from, and use a tempo in which the down/eccentric phase of the movement is slower than the up/concentric phase. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box).

1B) Chin-Ups or Supinated-Grip Body Rows

Perform 4 sets of max reps. Once you can no longer clear your chin over the bar, your set is over. Each rep starts from a dead hang. Initiate the movement by pulling the shoulders down away from the ears and pull the elbows as far down and back as possible. If you can touch your chest to the bar on each rep, then do it. You should really be feeling these in your lats.

Perform 3 challenging (but submaximal) sets of 2-4 reps using bands or a small partner assist as needed to achieve full range of motion, followed by a 4th set for max reps. These should be tough sets in a low rep range with the goal of performing around 10-15 total reps. If you can do them unassisted but only 1 at a time, then pepper in as many singles as you can in between sets of Step-Ups during the lifting segment. Start and finish the superset with a set of Chins to get all 4 sets in.

*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Chin-Ups or Supinated-Grip Body Rows). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

Post work to comments.
Exposure 5 of 8

5 Rounds for Time:
5 Deadlifts 275/185
10 Burpees

In the 2008 CrossFit Games, these prescribed loads were considered very heavy for a Deadlift metcon, but they're now considered medium-heavy. They should be tough for you but unbroken on the fast end. As always, prioritize proper spinal mechanics.

Post time and Rx to comments.

The CFSBK Coaching Staff: Lynsey Roddham

Editor's note: We're in the process of updating the bios on our Coaching Staff page. As we do so, we'll be posting the new bios to the main blog as a way of reacquainting you with one of the main things that makes CFSBK a special gym: our wonderful, talented coaching staff! Last time, we gave you Coach Brett. Next, here's a new member of our CrossFit Kids team, Coach Lynsey!

Lynsey is a new addition to the CFSBK staff, and she joins us with a background in dance and the performing arts. From a young age she trained in ballet, tap, and modern dance. Lynsey competed and performed regularly throughout her youth. Lynsey's interest in dance styles developed over the years, and at the age of 17 she became an apprentice dancer and teacher for a professional dance company. She trained in contemporary dance and occasionally in street dance, African-Carribean, jazz, and salsa. She went on tour for 2 years with the company as both a performer and teacher.

In 2005 Lynsey studied at the Northern School of Contemporary Dance College in Leeds, England, graduating with a degree in Contemporary Dance. After graduating she worked as a dance artist for a number of years, leading contemporary and street dance classes for young people of all ages. Classes would typically build off of one another through technical training and choreography and would often culminate in a performance. She worked closely with various youth organizations, schools, and councils across England coordinating dance projects for theatres, festivals, and films.

Lynsey is now a qualified secondary school teacher having completed the Post Graduate Certificate in Education at The Royal Academy of Dance in London. Before moving to New York, she worked as a dance teacher for students aged 11 to 18 and a Teacher of Health and Social Care for students aged 16 to 18. Never a fan of going to a regular gym, Lynsey was introduced to CrossFit back in 2015 and loves the class-based approach to fitness.

New and Notes

Yesterday's Whiteboard: Rest Day
The CrossFit Open, Explained CrossFit Games
Why We Mix Up Names Thrive Global

Reader Comments (15)

Back at it this 6am with Ro and McDowell

Step-ups: 3 x 9 at #105. Moved well and I did both legs without switching, although the last set was tough.

Chin-ups: 12 across

Metcon: 3:38 Rx. I wished I was at 100% for this workout but still recovering from this cold. Did the deadlifts unbroken until set 4 (3/2), then singles in set 5. Felt sluggish on the burpees.

January 18, 2017 | Unregistered CommenterMichael A.

6am with Ro and McD

Step-ups - 3x8 at 105# - these are tough

C2B Chins - 18, 16, 15, 14 - adding a rep or two overall per week

Metcon - 3:24 Rx'd - this was about 10 seconds off my last time. Still reasonably happy with it though.

January 18, 2017 | Unregistered CommenterDan L

6am with Ro and McD

Step-ups - 3x8 at 105# - these are tough - still both legs unbroken, but getting heavy.

Metcon - 4:12 Rx'd. unbroken on DL and kept moving on burpess.

January 18, 2017 | Unregistered CommenterDan G.

1) Front squat 4x4 Heavier than last week (45x5, 95x5, 135x4, 165x1) 185x4x4
-overall pretty good but I did use my belt for the final set. 195 next week will be tough!

2a) Press 4x4 Heavier than last week (45x5, 65x5, 75x3) 85x4x4
2b) Stiff Legged Deadlift Heavier than last week (135x6, 155x4) 175x4x4
2c) Hanging Leg Raise on stall bars 4x8

3) 6 rounds of 10 cals assault bike, max effort. Rest 2mins between sets.
:27, :28, :31, :33, :37, :46
-thought I died after doing this last week but this week I had a greater drop off. I didn't even want to do the very last one which shows in how slow I went. I. Hate. That. Bike.

January 18, 2017 | Unregistered Commenterlady fox

Late night at work + traveling tomorrow through early week, so all the fitness!

9am short circuit + 10am group class w/ Brett

Front rack step ups ugh:
53# x 8 x 3

I think I was in a fog from short circuit and accidentally made a 20# jump when I'd intended to go up 10#. Left side was super suspect on a few of these, but actually got it done so, we'll see about next week. I'm sure the glutes will tell me what's up tomorrow.

Chin ups w/ blue + red bands: 3-3-3-5, these felt good!

WOD in 6:08, DLs at 113#

Sweaty. You sub-4min folks are amazing humans.

January 18, 2017 | Unregistered CommenterKate Tk

10 AM class with Brett.
up to 10 reps per side @22# on the steps ups. an increase in reps- will try to get that weight up next week. 3's and a max set of 5 chinups.

metcon in 5:07 @165#. my cold had be really sluggish on the burpess- happy with the DL weight.
Yay Lynsey! My daughter is a huge fan of Lynsey's coaching.

January 18, 2017 | Unregistered CommenterCharlesS

hey guys......just came on to say I SIGNED UP FOR THE OPEN!!! WOOOOOOOOOOO! One month and 5 days!!!


January 18, 2017 | Unregistered CommenterK HarpZ

Lynsey has been a SUPERB addition to the gym and to FD Staff. Even when telling you something you don't really want to hear, she says it so nicely in that accent that you wind up ok with it, even happy about it. All the love for her.

January 18, 2017 | Unregistered CommenterFox

Lynsey is a superstar all around.

Came in with plans to do 'The Seven' but wimped out and did 'The Five' instead.

5 x HSPUs
5 x thruster @95#
5 x T2B
5 x deadlift @175#
5 x KB @24KG
5 x pull-ups


HSPUs- 2 sets unbroken, the rest in sets of 3,2.
Thrusters unbroken- these suck.
T2B- all unbroken except one round
Pull-ups- practiced butterfly. Still not quite getting high enough but the rhythm/ movement is coming along. Going to try to do these in workouts going forward.

I guess I could have done 7 of everything but I was happy to use this to practice these movements today. 7 would have hurt a lot and kipping HSPUs scare me a bit when I get fatigued so this was safer.

4 x 5 (3,2 ) strict pull-ups
EMOM 5 mins 10 x push-ups
300 x DU

January 18, 2017 | Unregistered CommenterCharlie

Tabata hollow hold

3 sets:
Deadlift - 155# x 3 @30X0
30 DUs
1 min rest

Shoulder warm ups / DROMs -- determined I needed a break from dynamic overhead movements or pull-ups today

30 min AMRAP
50' ea single arm Farmers Carries 70#
2 x :10 L-sits
10 ea Landmine rows 33#
3 x 1 tempo ring dip @32X1
6 OH Walking Lunges 78#
Completed 8 rounds

Just enough time for 1 refreshing spin around the park

January 18, 2017 | Unregistered CommenterLauren

Make up post for Monday and also today's. The following can be summarized as "Karina did not achieve intended stimulus"

Bench press is no bueno for my pec so did a dumbell bench press at 60lbs. Did a couple extra the last round to try to get some extra work. Alas probably not as intended.

Rows (sec.):


Have figured out how to row for calories but not apparently for distance, I assume these are slightly different concepts. Looking forward to trying something similar again.


Today, step ups. After initially being excited I am starting to f'ing hate these. It's like being forced to consume a shoe.

50lbs x 8 x 3 just did 8 because had I done more I probably would have talked myself out of finishing.

4,4,4 chinups with a little buddy assist

WOD: ~9min at 135lbs

Wasn't about the deadlifting heavyish with an elevated heart rate with how my sacrum has been the last couple days. Did the deadlifts then immediately the burpees then had a bit of a walkabout then went to the next round. Eh.

January 18, 2017 | Unregistered CommenterKarina S

"It's like being forced to consume a shoe."

Karina -- I am DYING.

January 18, 2017 | Unregistered CommenterStella

Lol regarding step ups--> it's like being "forced to eat a shoe" that will improve your squats, make your butt nice & tight and make your thighs swole! I'm okay with it :P

38 8x 3 Might go to 12 reps next week.
Chin ups:

Wod in 6:08
Round 1: 155# unbroken
Rounds 2-5: 145#
I know we're not supposed to do that, but when I stepped up to the bar and had to take each rep as singles (as I expected might happen), I realized I would be way later than everyone else if I continued at 155.
Rounds 2&3 unbroken, rounds 4&5 3-2.


January 18, 2017 | Unregistered CommenterAllie B.

First real WOD in a week because I had a cold and took it easy so I would feel better for a long weekend in Miami. Worked out at CrossFit Vida with KHaprz and Snickers on Sunday in Miami but did squats and accessory work only. We went to Open Gym so I can't comment on the coaching, but let's just say I left feeling very appreciative of the organization, cleanliness, and equipment at SBK.

First group class in weeks! So happy to be back. Unsure of how Olympic lifting, pullups, T2B, etc will feel on my arm but should be able to modify most WODs now. Overall, feeling much better. No more pain or tingling and I can do pushups again. Doctor cleared me today because my nerve conduction test did not show carpal tunnel. No official diagnosis though.

First time this cycle I could hold the bar in my front rack position for step ups. Started with the 45# bar, but was limited by my weak left leg so dropped down to 33x8. Did 8 paused ring rows since hanging on the bar doesn't feel great yet. In hindsight, I probably should have just done one chinup per round, but not maxed out.

WOD with 155# in 4:09
Would normally do this Rx but easing back into it with my right arm.

10 minutes for quality, 3-5 seconds for each movement:
Bent knee hollow hold
side plank
superman hold

January 18, 2017 | Unregistered CommenterKLove

On Thurs

Step Ups
105 x8e x3
These really test my will. So hard to keep them legit.

Forgot to do the 4th set until after the WOD and very little will to do a max set at that point.

5 Deadlifts 275
10 Burpees
Not my best on this one by a long shot. Took my time with it. Haven't conventional deadlifted anything heavier than 185 in quite a while so I'm happy with the result, DL unbroken, burpees steady.

January 19, 2017 | Unregistered CommenterFox

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