hey bodybuilding.com this is rich Froning two-time CrossFit Games champion BSN athlete rogue fitness athlete and we're here at globe fitness headquarters let's show you guys a workout alright guys the workout today we're going to do is 15 12 9 6 3 of shouldered overhead pull-ups and 30 double unders in between each set so the 15 12 9 6 3 you're actually going to do 15 shouldered overhead and 15 pull-ups then you're going to do your double understand 12 12 double unders 9 9 all the way down to degree now before we do the workout I'm going to bring Ben in we're going to show you actually how to do the movements and then also how to scale the movements if you're not you know you can't do the exact weight we prescribed or the exact movement we'll show you a few different options to do this workout alright so the first movement we're going to show you is the shoulder to overhead there's a few different variations you can actually do with this you need a shoulder press a push press or a push jerk so I'm going to show you all three options push jerk you're going to use probably the most efficient especially when it gets heavy you're going to use the most musculature you can start with the bar on the ground or you can start with it in the rack you kind of up to you what Ben's going to do is his feet are going to be right underneath his hips hands just outside the shoulders so he's going to for this he's going to act like he's taking it from the ground he's actually going to clean it up making sure you got a good flat back the bar is actually going to rest here on his shoulders his elbows are going to be up slightly but not too far up not like he's in the front squat down just a little bit but they're not going to be behind the bar because what happens with behind the bars then you're pushing the bar out we want this bar to go 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 going to press it up he's going to tuck his chin shave his face he's got a good active shoulders at the top is 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 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 will move to the push breast so now we're going to add up just a little bit of velocity you start getting tired out you want to you know save save your shoulders a little bit use the legs he's going to just quick little paw or a quick little dip of his knees he's going to 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 going to use that little drive he gets a little momentum on the bar and then just continue the press just like the shoulder press but he's just going to add a little bit of dip with his knee keeping his chest good enough right what one thing he's not going to do is dip his chest forward because then the bars going to go out once again we want to 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 the same it's the same exact dip as the push press is the same press as the shoulder press all he's going to do is retreat just slightly under the bar and receive it when he goes to catch it so go ahead and drive it up he's caught it here what he's going to do to finish the movement though he's going to 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 when we're overextending the shoulders we don't want that bar out in front of us because that's not a that's not a full rep we want to make sure it's a full rep every time and bring it back down to the shoulders he's going to do a few for you cycle him if he does widen his feet out he's going to bring his feet in he's gonna bring his feet in there you go in between reps all right so the next movement we're going to 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 king 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 the kipping pull-up is to increase the the work done and shorten amount at the shorter amount of time so what he's actually going to 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 going to go ahead and get a little swing and he's going to keep himself up there Chin's 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 get a little bit more work done even faster so here's a a butterfly Kip chin still over the bar still active shoulders safe movement now if you have to just like the the shoulder press where you can take weight off what you can do with the pull-up is you can either do it on a pull-up 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 want to make it alright the final movement of the workout double unders a lot of a lot of people will hate these so there's a couple things the ropes going to go around twice for every jump one of the common faults that we see is a lot of people when their hands are out and bring your hands out what they'll do is they start bringing their hands out which shortens the rope so then you start busting yourself in the shins okay we want try to keep those hands pretty close to you slightly in front of you try not to go too far behind don't let them come up you want try to keep them just arms bent relaxed a lot of people get frustrated they try to it's it turns into more of a painful experience than a positive experience so when we have been to a couple double unders for you it's more of a timing issue than anything alright so 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 do many singles often for this particular workout what we'll have you do is if you're going to scale it to single unders just double the single under so instead of doing 30 you're doing 60 singles so Ben's going to do 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 jump so you can get a little plate just have the person jump up to the plate or you can actually take the barbell have somebody do a lateral hop over the barbell a few different options if you can't do more than 5 or 10 double unders without whipping yourself or kicking the double unders don't do double unders because you're kind of missing the point of the workout you want it to be hard want to be fast all right so now I'm going to show you what this workout actually looks like this workout really for anybody it's a some more of a pure CrossFit workout you know to a metabolic conditioning circuit so it's there's no special group it was targeted towards it's just an all-around just a good little workout there was a pressure pole as soon as the press starts to become an issue you switch to a polling movement so then when the polling movement becomes an issue then it's the double-unders and they you know so it's just a good keeping moving good fast quick little burner nothing fancy just just get some work out I was never a you know a show bodybuilder but I mean I did the bodybuilding type the chest and back ride tri legs it started doing Crossfit and then just kind of as a supplement type thing then I fell in love with it and haven't looked back since 135 for forty five reps gets a little little heavy you know it's not a strength I wouldn't say it's going to help you with your strength it'll help you a little bit muscular endurance it's going to 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 pole after the pole to Dublin or just just get you out of breath you know taxa forums just a little bit enough to make the pull ups not as easy so just 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 could back it down to however your skill level you know if you don't have the coordination to to push jerk just shoulder press you know you don't 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 was a pull-up and a double under I mean you could really take this down to the basic level to where anybody can literally do it even if they have a shoulder issue they could do it with a PVC pipe they could do it with five pound dumbbells something like that and that's what's great about CrossFit is anybody can do you oh yeah so into this workout probably five minutes under is probably your elite or you know those movements are good for you it's a fast time five to seven minutes maybe a little over seven minutes is is real good and then you know just kind of maybe two or three minute increments from there take it kind of really depends to is how you're scaling it you know the target is to be within that five to seven minute range so scale appropriately you know scale to where you can get it in that five to seven minute range once you get over that seven minute range you kind of miss the purpose of why we did the workout you know if it's over seven minutes not hard to fast that's long and not slow but you're kind of losing the whole point of why we're doing it so the CrossFit workouts you could add you know would be your cardio day or you know whatever you you feel like you need to work on or incorporate them into the different lifts into to 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 a lot less monotonous it's it's interesting there's you know so many different things to do for more information more workouts similar to this go to bodybuilding calm you