Wednesday, March 18, 2026
CrossFit
Original WOD
[ click to expand ]
Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
5 chest-to-bar pull-ups
â 65-lb barbell
â 95-lb barbell
Post rounds and reps to comments.
Stimulus and Strategy:
Today we have 8 minutes of fast transitions â 100+ total reps, and no rest for the shoulders or grip. Think 80+ overhead squats and 40+ chest-to-bar pull-ups. This is a lot of work in a short time. Make it a goal to hold a round every minute, shooting for 8 rounds. Overhead squat loading must allow for straight arms overhead and a full depth, flat foot position at the bottom of the squat. Due to the expectation of fast transitions, the chest-to-bar option needs to be relatively easy for the first half of the workout, but as fatigue sets in, it will quickly become more challenging. For advanced athletes, shoot for 40-second rounds.
Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
3
chest-to-bar pull-ups
â
55
-lb barbell
â
75
-lb barbell
Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
5
ring rows
â
35
-lb barbell
â
45
-lb barbell
Resources:
The Overhead Squat
The Chest-to-Bar Pull-Up
The Ring Row
TBI-Adapted
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Warmup (6 min)
- 2 rounds:
- 10 Arm circles forward/backward
- 10 Bodyweight squats
- 5 Inchworms (without push-up)
- 10 PVC overhead squats (empty barbell)
- 5 Ring rows or bent-over rows
- 30-second dead hang or active hang
Workout — Modified Overhead Squat/Pull-Up AMRAP
Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
5 ring rows
♀ 35-lb barbell
♂ 45-lb barbell
10 overhead squats
5 ring rows
♀ 35-lb barbell
♂ 45-lb barbell
Movement Substitutions
| Original | Modified | Why |
|---|---|---|
| Chest-to-bar pull-ups | Ring rows | Reduces intracranial pressure from hanging and straining |
Rx Notes: Barbell loads capped at beginner level (35/45 lb) to allow focus on movement quality and prevent excessive strain. Target 6-8 rounds total.
Coaching Notes: Focus on full range overhead squats with active shoulders. Ring rows should be challenging but allow smooth transitions. If experiencing any head pressure or dizziness, rest 15-20 seconds between rounds.
Cooldown (5 min)
- 2 min easy walk or stationary bike
- 90 sec shoulder and lat stretch (doorway stretch, cross-body stretch)
- 90 sec deep breathing (4 count in, 6 count out)
Intensity Notes: Maintained single barbell constraint and couplet structure. Load capped significantly to keep RPE at 7-8 and prevent Valsalva strain during overhead position. Ring rows eliminate hanging position that can increase intracranial pressure. Target 1 round per minute pace, but scale back if experiencing any neurological symptoms.
Shoulder-Safe
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Warmup (7 min)
- 2 rounds: 30-second bike or row (easy pace)
- 10 arm circles forward + 10 backward
- 10 band pull-aparts (light resistance)
- 10 scapular wall slides
- 5 goblet squats (light DB)
- 10 air squats
- 5 front squats (empty barbell)
- 5 strict ring rows (full ROM)
Workout — Modified AMRAP (Shoulder-Safe)
Complete as many rounds and reps as possible in 8 minutes of:
10 front squats
5 strict pull-ups
♀ 65-lb barbell
♂ 95-lb barbell
10 front squats
5 strict pull-ups
♀ 65-lb barbell
♂ 95-lb barbell
Movement Substitutions
| Original | Modified | Why |
|---|---|---|
| 10 overhead squats | 10 front squats | Overhead squats with heavy load pose risk to compromised rotator cuffs |
| 5 chest-to-bar pull-ups | 5 strict pull-ups | Chest-to-bar typically requires kipping which is contraindicated; strict version is safer |
Rx Notes: Barbell loads remain the same as original. Reduce strict pull-up reps to 3 if needed to maintain workout flow.
Coaching Notes: Front squats preserve the leg + core stimulus while eliminating shoulder risk. Strict pull-ups maintain upper body pull strength work. Expect slightly slower transitions due to strict movement requirements - aim for 45-50 second rounds instead of 40.
Cooldown (5 min)
- 30-second doorway chest stretch (each arm)
- 30-second cross-body shoulder stretch (each arm)
- 10 band pull-aparts (light resistance)
- 30-second seated spinal twist (each side)
- 1 minute couch stretch (each leg)
- 30-second standing quad stretch (each leg)
Intensity Notes: Changed overhead squats to front squats to eliminate overhead shoulder stress, and chest-to-bar pull-ups to strict pull-ups to avoid kipping. Preserved the barbell loading and AMRAP structure. Workout maintains high intensity quad/glute/core work plus upper body pulling strength.
MEDICAL DISCLAIMER: These modifications are not medical advice.
The TBI version is designed for athletes 1+ years post-concussion who have been cleared for exercise.
The shoulder-safe version is designed around bilateral rotator cuff tears.
Stop immediately if you experience sharp headache, nausea, disorientation, or worsening symptoms.
Consult your healthcare provider before beginning any new exercise program.