High Pullin - WOD for 071612 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

High Pullin

Our next Nutrition Q&A with Dr. Peters will be held this Saturday, July 21st at noon! 

FREE for all regular athletes and Bootcampers!  Register here.


WOD for Monday 071612Click Here For Today’s Schedule
Bench Press (50% 1RM)
9 sets of 3 reps (3 grips)
3 sets of 8 reps
3 Rounds For Time:
25 KB High Pulls (70/52)
15 Burpees
5 Muscle Ups

Post Bench Loads and Workout Time to Comments
For the strength segment, the goal is to move the weight as quickly as possible for your three reps across all 9 sets, particularly on the way up.  Rep speed should be roughly 1 second down and 1 second up.  If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 65% or not. Perform three sets “wide” grip – pinkies on the outside lineThree sets “medium” grip – thumbs distance from the middle knurlingThree sets “narrow” grip – index finger just off the smooth part of the middle of the bar.

For the conditioning workout, perform “swinging” KB high pulls (see video below at 2:19). Start as a KB swing at as it approaches the top you’re pulling the bell horizontally towards your chin with your elbows high (don’t hit your mouth).  Make sure you leave the ground on your Burpee jumps.  Sub banded or jumping Muscle Ups.

ENDURANCE WORKOUT tonight at 6pm!

KB High Pull How-To – go to the 2:19 mark to see the Swinging High Pull for today!


  1. Paul K Reply
    Worked Bench Press at 105# w/Orange Bands. The pounds are just under 50% of 1RM. Even with the bands, this felt solid. Pull ups -- After yesterday's Gymnastics Seminar I'm trying to apply Coach Allison's guidance refine/relearn my kip, so these were harder than they've been in weeks past. It's gonna take a while to learn better habits. METCON, high pulls done with Big Bird, Muscle Ups were banded seated transitions. Final time 9:17.
    • Dave Reply
      Started a new cycle of a Starting Strength/Westside hybrid program this morning (that I made up for myself). Will post how it goes.

Leave a Reply



Please enter the CAPTCHA text