Rich Froning CrossFit Workout | WOD

Hey, this is
Rich Froning, two-time CrossFit Games champion, BSN athlete,
Rogue Fitness athlete, and we’re here at Rogue
Fitness headquarters. About to show you
guys a workout. Alright guys, the workout today
we’re gonna do is 15-12-9-6-3 of shoulder-to-overhead pull-ups,
and 30 double-unders between each set. So the 15-12-9-6-3, you’re
actually going to do 15 shoulder-to-overhead,
and 15 pull-ups. Then you’re gonna do
your double-unders. Then 12, 12, double-unders;
9, 9; all the way down to 3. Now, before we do the workout,
I’m gonna bring Ben in, we’re gonna show you actually how
to do the movements, and then actually how to scale the
movements if you’re not, you know, you can’t do the exact
weight we’ve prescribed or the exact movement. We’ll show you a few different
options to do this workout. Alright, so the first movement
we’re gonna show you is the shoulder-to-overhead. There’s a few different
variations you can actually do with this. You can do a shoulder press,
a push press, or a push jerk. So I’m gonna show
you all three options. Push jerk, you’re gonna
use–it’s probably gonna be the most efficient, especially when
it gets heavier you’re gonna use the most musculature. You can start with the bar on
the ground, or you can start with it in the rack. Kind of up to you. What Ben’s gonna do is his feet
are gonna be right underneath his hips, hands just
outside the shoulders. So for this he’s gonna act like
he’s taking it from the ground, he’s actually gonna clean it
up, making sure he’s got a good, flat back. The bar’s actually gonna
rest here on his shoulders. His elbows are gonna be up
slightly, but not too far up, not like he’s in a front squat. Down just a little bit. But they’re not gonna be behind
the bar because what happens with behind the bar, then
you’re pushing the bar out. We want this bar to go as
straight up and down as possible. The whole time Ben is doing this
movement–we’re gonna start with the shoulder press–is, with the
shoulder press, he’s just gonna press it up, he’s gonna tuck his
chin, shave his face, he’s got good active shoulders at the
top, he’s gonna pull his ribcage down, good tight
core, protect that spine. We’ve got good support all
the way through the movement. Coming back down in
the same exact bar path. The more straight up and down
we can go, the more efficient it is, the better it
is, the safer it is. So from the shoulder press,
we’ll move to the push press. So now we’re gonna add just
a little bit of velocity. You start getting tired out,
you wanna, you know, save your shoulders a little
bit, use the legs. He’s gonna just quick little dip
of his knees, he’s gonna drive it up using the momentum he
gets from that dip from his hip. He’s not actually–so
bring it back down. He’s actually gonna use that
little drive he gets, little momentum on the bar, and then
just continue to press just like the shoulder press, but he’s
just gonna add a little bit of dip with his knee, keeping
his chest good enough right. One thing he’s not gonna do is
dip his chest forward because then the bar’s gonna
go out once again. We wanna keep this bar over his
center of mass the whole time if we can. Safer, more efficient, easier. The final movement
will be the push jerk. Basically it’s the same exact
dip as the push press, it’s the same press as the
shoulder press. All he’s gonna do is retreat
just slightly under the bar and receive it when he
goes to catch it. Go ahead and drive it up. He’s caught it here. What he’s gonna do to finish the
movement, though, he’s gonna go ahead and stand all the way up. Every time we do the movement,
we want locked knees, shoulders all the way up, torso good and
tight, bar all the way overhead. We don’t want that bar too far
back where we’re overextending the shoulders. We don’t want that bar out front
of us ’cause that’s not a full rep. We wanna make sure it’s
a full rep every time. Bring it back down
to his shoulders. He’s gonna do a few for you. Cycle ’em. If he does widen his feet out,
he’s gonna bring his feet in. He’s gonna bring his feet in. There you go. In between reps. Alright, so the next movement
we’re gonna show you is the pull-up. Everybody knows
how to do a pull-up. The first variation
will be a strict pull-up. Just like the shoulder
press, this is the, I guess, the dumbed-down version. You just pull up. Chin all the way over the bar,
fully locked out at the bottom. Still has active
shoulders at the bottom. He’s not just letting himself
fall down and letting those shoulders fall
out of joint there. So he’s still active here, but
he’s fully locked out at the bottom. Next what we’ll do is we will
add a little bit of velocity to it, just a kipping pull-up. So he’s actually–a lot of
people get the negative, “Oh, they’re just flailing
around on the pull-up bar.” But we’re–the whole point
of the kipping pull-up is to increase the work down in
a shorter amount of time. So what he’s actually gonna do
is it’s not really a foot-driven movement or a leg-driven
movement, it’s more right here in the core. He’s actually gonna go ahead
and get a little swing and he’s gonna kip himself up there. Chin still over the bar. Shoulders still locked
out, still active shoulder. That’s a regular
kipping pull-up right there. So we’ll move, kind of like we
did the shoulder press to the push press to the push jerk, he
did a regular kip right there, the next is what they
call the butterfly kip. It’s a little bit
different of a kip. And it’s a little faster, so you
can get a little bit more work done even faster. So here’s a butterfly kip. Chin still over the bar, still
active shoulders, safe movement. Now if you have to, just like
the shoulder press where you can take weight off, what you can
do with the pull up is you can either do it on an assisted
pull-up machine, you can use a band, hook your foot in the
band to assist you, you can do jumping pull-ups from a box, you
can do inverted rows if you need to, for however
challenging you wanna make it. Alright, the final movement
of the workout, double-unders. A lot of people hate these. So there’s a couple things. The rope’s gonna go
around twice for every jump. One of the common faults that
we see is a lot of people when their hands are out–go ahead
and bring your hands out–what they’ll do is they’ll start
bringing their hands out, which shortens the rope, so then you
start busting yourself in the shins, okay? We wanna try to keep those hands
pretty close to you, slightly in front of you. Try not to go too far
behind, don’t let ’em come up. You wanna try to keep ’em
just arms bent, relaxed. A lot of people get frustrated,
they try to just–it turns into more of a painful experience
than a positive experience. So we’re gonna have Ben do a
couple double-unders for you. It’s more of a timing
issue than anything. Alright, the way we can scale
that movement is single-unders. A regular single jump. We’ll see if Ben can do that. We don’t many singles often. For this particular workout,
what we’ll have you do is if you’re gonna scale it to
single-unders, just double the single-unders. Instead of doing 30,
you’re doing 60 singles. So Ben’s gonna try to do a few
single-unders as he looks like a little schoolgirl. So he’s good. Another way you can scale this
is you can also do plate jumps. You can get a little plate, just
have the person jump up to the plate. Or you can actually take the
barbell, have someone do a lateral hop over the barbell. A few different options. If you can’t do more than five
or ten double-unders without whipping yourself or kicking
the double-unders, don’t do double-unders ’cause you’re
kind of missing the point of the workout. You want it to be hard,
you want it to be fast. Alright, so now I’m gonna show
you what this workout actually looks like. This workout, really, for
anybody, it’s more of a pure CrossFit workout. You know, it’s a metabolic
conditioning circuit, so there’s no special group it
was targeted towards. It’s just an all-around,
just a good little workout. There’s a push, a pull. As soon as the press starts to
become an issue, you switch to a pulling movement so then when
the pulling movement becomes an issue, then it’s
the double-unders. So, you know, it’s just a good
keep-you-moving, good, fast, quick little burner. Nothing fancy. Just gets some work done. I was never a show bodybuilder,
but I mean, I did the bodybuilding type, the
chest and back, legs. I started doing CrossFit just
kind of as a supplement type thing, and then fell in love
with it and haven’t looked back since. 135 for 45 reps
gets a little heavy. You know, it’s not a
strength–wouldn’t say it’s gonna help you
with your strength. It’ll help you a little
bit muscular endurance. It’s gonna help you
cardiovascular endurance wise. Help you with grip. It’s gonna help you
with coordination. I mean, it’s a lot of reps
to get some practice on the movements. You know, like I said, once you
start getting fatigued with the press, switch to a pull. After a pull, the double-under. Just gets you out of breath, you
know, attacks the form just a little bit, enough to make
the pull-ups not as easy. So it’s a pretty good little,
you know, like I said, just keep you moving. No real breaks in there. The only break is
the transition time. The beauty of CrossFit is, you
know, we say it’s infinitely scalable, and it really is. We talked about how you could
take each of the movements, the press, and you can back it down
to however your skill level. You know, if you don’t have the
coordination to push jerk, just shoulder press. You know, you don’t need that
velocity on there, you’re still getting the work done,
you’re still doing the movement. We’re not really changing the
movement; we’re just, you know, adding a little bit of speed
to it, you know, recruiting a little bit more musculature
doing that type of thing. Same thing with the
pull-up and the double-under. I mean, you can really take this
down to a basic level to where anybody could literally do it,
even if they have a shoulder issue. They could do it with a PVC
pipe, they could do it with 5-pound dumbbells,
something like that. And that’s what’s great about
CrossFit, is anybody can do it. Yeah, so, end of this workout,
probably 5 minutes under is probably your elite or, you
know, those movements are good for you. It’s a fast time. 5 to 7 minutes, maybe a little
over 7 minutes, is real good. And then, you know, just kind of
maybe 2- or 3-minute increments from there, take up. But it kind of really depends
too is how you’re scaling it. You know, the target is to
be within that 5- to 7-minute range, so scale appropriately. You know, scale to where you can
get it in that 5- to- 7-minute range. Once you get over that 7-minute
range, you kind of miss the purpose of why we did
the workout, you know? If it’s over 7 minutes,
it’s not hard and fast. That’s long and, not slow, but
you’re kind of losing the whole point of what we’re doing it. So the CrossFit workouts you can
add, it could be your cardio day or whatever you feel like you
need to work on, or incorporate them into different lifts
into your bodybuilding routine. But I honestly think that
anybody can benefit from doing CrossFit. And I think once you start doing
it, it’s a lot more fun, it’s a lot less monotonous. It’s interesting. There’s, you know,
so many things to do. For more information, more
workouts similar to this, go to

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