pull ups

11 Oct 2018 – Reminder: Rock Climbing this Sunday, 1 pm

Don’t forget, on Sunday 14 October, from 1 pm (after classes have finished), you can join Coach Whizz for an afternoon of rock climbing at Building One+ at the Arch Climbing Wall in Bermondsey.

No prior experience is needed and there are plenty of options for everyone, from first timers to the advanced.

Entry in to Building One+ is £11, plus any kit you might need to hire (shoes, etc) and there’s no need to book on Team up, just show up on the day!


A) Gymnastics/Conditioning

12 minute AMRAP, for quality:
1, 2, 3...Pull-ups, unbroken
1, 2, 3...Handstand push-ups, unbroken

- Rest 3 minutes -

12 minute AMRAP:
40 Double unders
20 Wall ball (9/6 kg)
10 Toes to bar (or 15 Ab-mat sit-ups)

* The first 12 minutes is about working for quality.
* Only unbroken sets count. If you fail on a set move back 2 reps and continue. For example if I miss the round of 10 pull-ups, I will continue with my 10 HSPU but then revert back to 8 Pull-ups (and then 11 HSPU).
* The second 12 minutes is about pushing the intensity... get some!

29 April 2018 - WOD


Engine Work (9 – 10 am)

3 x 6 minutes on : 6 minutes off

700m Run
In remaining time, perform an AMRAP of "Cindy":
5 Pull-up
10 Push-up
15 Air squats

Specialist Sundays (10 – 11 am)

A) Weightlifting - Snatch

A1) Snatch push press: 5 x 3

A2) Snatch + Overhead squat: Build to a heavy 2+2

A3) Snatch deadlift + Snatch pull from above the knee: 5x 3+3

Women's Only Class (11 am – Noon)


A) 3-5 rounds, for quality:
10 Ring push-ups
5-10 Strict pull/chin-ups
10 Curl-ups, with 2 second pause at the top

B) 3-5 rounds, for quality:
5 Pike press to headstand
5 Box jumps (land and stick) - building in height
10 Straight arm barbell sweeps

C) Handstand and handstand walking practice

11 Nov 2017 – Reminder: Box Battles is Next Weekend!

Reminder: Round 3 of London Box Battles takes place next weekend!

It's time once again for the London Box Battles! For Round 3, we'll be hosting CrossFit Hammersmith on Saturday 18 November from 10 am.

The London Box Battles is a league-style CrossFit competition involving boxes in and around London.

With Beginner (Group C), Intermediate (Group B) and Advanced (Group A) divisions, this is a great competition for all levels of athlete, not to mention a great way to meet athletes from other boxes!

Get signed up here!

NB There will be no regular CrossFit classes on Saturday 18 November. 



7 rounds for time of:
400m Run
21 Walking lunges
15 Pull-ups
9 Burpees

* If you have a 20-lb. weight vest or body armor, wear it.

31 July 2017 – Find your 1RM Bench Press


A) Strength: Bench Press

Establish a 1 Rep Max

After a warm-up, every 3 minutes, for 18 minutes:
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 93-95%
1 rep @ 97-99%
1 rep @ 102% or more

B) Conditioning

Every 2 minutes for 20 minutes alternate between
10 Pull-ups + 15 Push-ups + 20 Air squats

*We are looking for sustainable, repeatable and paced efforts
*You should be hitting the same distance on the row each time, and the same rounds/reps of Cindy on each round

Mobility Drill of the Week

16 June 2017 – Testing Week, Day 5


A) Conditioning
For time:
1000m Row
100 Double unders
50 Kettlebell swings (24/16 kg)
40 Wall balls (9/6 kg)
30 Burpees
20 Pull-ups
10 Power cleans @ 80% of yesterday's 1RM

Engine Work : Aerobic Capacity

A) VO2 Max - Row

4 rounds, each for time:
250m Fast
200m Easy
250m Fast
200m Easy
Rest 4 minutes

Fast = 500m PB pace or faster

Reminder: Our Goal Setting Workshop is this Sunday! The workshop will start at 9.30 am and finish at 11 am (there will be no Competition Class this weekend). The workshop is free to all members. Sign up via Team-up here.


23 Apr 2017 – Good luck to Coach Salt and Gareth!

Good luck to Coach Salt and Gareth as they take on the London Marathon on Sunday! Smash it guys!

Speaking of the marathon, please be sure to check your travel before you leave for class. Some roads will be closed and public transport will be affected / busier than usual. 


CrossFit (11 am - Noon)

A) Gymnastics

A1) 15 minute AMRAP:
15 Ring rows
20 Hollow rocks
15 second wall facing handstand hold
20 Arch rocks

A2) 15 minute AMRAP:
2 Strict pull-ups
2 Strict knees to elbows
2 Strict toes to bar
*Not a challenge?  Add a weight vest!

Competition Class (9.30 – 11 am)

A) Gymnastics
30 Muscle-ups for time
*Use bar or rings

B) Conditioning
In teams of 2, complete 6 rounds (3 each):
250m Row
10 Kettlebell swings (32/24 kg)
10 Burpees
10 Kettlebell swings (32/24 kg)
10 Burpees
250m Row
*Alternate complete rounds

C) Midline
400m Sandbag carry, in as few sets as possible

Engine Work (8.30 – 9.30 am)

In teams of 3, 30 minute AMRAP

40/30 Cal row
30/20 Burpees
20 Dumbbell walking lunge

*This is performed relay style. Once partner one has completed the row and moved to the burpees, partner two may begin the row.

Partner two can only vacate the rower when partner one has finished the burpees. At which point, partner 3 may begin the row (partner 2 does burpees, partner 1 lunges)

When partner one finishes the lunges (that is 1 round) they must wait for partner 3 to vacate the rower (which is only allowed when partner two has moved off the burpees)...and so on.

*If partner 2 has finished rowing, but partner one is still on the burpees, partner 3 cannot row! Everyone must stay on their station until the one in front is cleared

17 Apr 2017 – The Beginning of De-load Week

This week we have you on a de-load following the first 3 week phase of our strength cycle.

De-load weeks are a very important part of any training cycle, this is the period where we reduce volume and intensity compared to the previous weeks, thus allowing the body a period of time to recover.

This period is known as 'super-compensation' where we recover to a higher level of performance capacity. Without this important phase we can fall into under-recovery, fatigue, performance decrease and increased injury risk.

Take a look at this diagram below…

So, if you ever wanted to take a few extra days away from the gym, this is the week to do it!

This week you will see lower volume and intensity (% of rep max) with the main lifts, but we will also see some traditional CrossFit benchmark workouts - hit these with whatever intensity you feel up to. 

Following our de-load week, the next 3 week phase is going to see things change a little and build on phase 1.

You will be doing bench press (Monday), front squat and a max rep back squat set (Wednesdays) and power clean (Saturdays). On these days you will now be doing some more traditional accessory work which will include a lot of unilateral loading. This is important as not only will it complement the main lift of the day, but it will also highlight and begin to address any imbalances.

Tuesdays and Thursdays will be gymnastic strength days with a main focus on pulling (legless rope climb / pull-up progression) and pushing (strict HSPU progression) coupled with some basic gymnastic strength workouts. These days will be high volume, however, our first 3 week phase should have prepared your bodies well for this.

Sundays are going to focus on Snatch development. We will keep intensity low and be focusing on the SKILL.

Enjoy this week, have fun with some benchmark workouts and get yourself ready to hit the ground running with the second phase of our strength cycle.



A) Strength: Strict press

3 x 5 @ 65%

B) "Jackie"
1,000m Row
50 Thrusters (20/15 kg)
30 Pull-ups

12 Mar 2017 – CrossFit Open 17.3


The Warm-up Sequence

CrossFit Games Open 17.3 - Rx

Prior to 8 mins, do:
3 rounds of:
6 Chest-to-bar Pull-ups
6 Squat Snatches, 95/65 lbs
-- then --
3 rounds of:
7 Chest-to-bar Pull-ups
5 Squat Snatches, 135/95 lbs

* Prior to 12 mins, do:
3 rounds of:
8 Chest-to-bar Pull-ups
4 Squat Snatches, 185/135 lbs

* Prior to 16 mins, do:
3 rounds of:
9 Chest-to-bar Pull-ups
3 Squat Snatches, 225/155 lbs

* Prior to 20 mins, do:
3 rounds of:
10 Chest-to-bar Pull-ups
2 Squat Snatches, 245/175 lbs

* Prior to 24 mins, do:
3 rounds of:
11 Chest-to-bar Pull-ups
1 Squat Snatch, 265/185 lbs

* If all reps are completed, time cap extends by 4 minutes

CrossFit Games Open 17.3 - Scaled

Prior to 8 mins, do:
3 rounds of:
6 Jumping Pull-ups
6 Squat Snatches, 45/35 lbs
-- then --
3 rounds of:
7 Jumping Pull-ups
5 Squat Snatches, 75/55 lbs

* Prior to 12 mins, do:
3 rounds of:
8 Jumping Pull-ups
4 Squat Snatches, 95/65 lbs

* Prior to 16 mins, do:
3 rounds of:
9 Jumping Pull-ups
3 Squat Snatches, 115/75 lbs

* Prior to 20 mins, do:
3 rounds of:
10 Jumping Pull-ups
2 Squat Snatches, 135/95 lbs

* Prior to 24 mins, do:
3 rounds of:
11 Jumping Pull-ups
1 Squat Snatch, 155/105 lbs

* if all reps are completed, time cap extends by 4 minutes
** Squat snatches or power snatches with overhead squats permitted

04 Mar 2017 – Open 17.2 Strategy & Skills Prep

Open 17.2 Strategy & Skills Prep

A) Warm-up  (Click link to watch video of warm-up sequence)
*If you do not warm-up properly you cannot expect to perform at your best, it's that simple.

100m Stiff legged row
- Then -
2 rounds:
8 Sumo inchworms
8 Lateral box step-ups per side (high height)
- Then -
150m Stiff legged row
- Then-
3 rounds:
150ft (15m) Walking lunge
- Increase load to workout weight
10 Beat swings
5 Bicep curls (light)
- Then -
200m Stiff legged row

B) Kipping Pull-up & Bar Muscle-Up
B1 (All athletes): Lat engagement on rings and bar 10 reps

B2 (Rx Athletes): Bar muscle-ups
3 rounds of: 2-4 Hips to bar kips
2-4 Banded barbell transition

B2 (Scaled Athletes): Chin over bar pull-ups
3 rounds of: 3 Beat swing + 1 Pull-up + 3 beat swing

B3 (All Athletes): 5 minutes to try full movement variation

C) Dumbbell power cleans  

D) Toes to bar

E) Practice Run
2 rounds:
50 ft walking lunge
Toes to bar @ 50% of your max set (or knee raise)
8 Power cleans
- Rest 2 minutes -
50 ft walking lunge
Bar muscle-ups @ 50% of your max set (or pull ups)
8 Power cleans

Tips For The Big Day
1) It's going to get grippy
Your grip is likely to go at some point in this workout, but delay it for as long as you can by giving your grip small breaks where possible:
- On the turnaround of the lunges
- After the lunges / before the cleans
- After the cleans before the toes to bar / muscle-ups

2) Break up the toes to bar and bar muscle-ups early
Hitting failure early on these movements is going to ruin your chances of getting the best score you are capable of. Manage the ego and stick to a game plan. Break the toes to bar and bar muscle-ups in sets of 50-60% of your max set, from round one.

31 Jan 2017 – WOD


A) Conditioning
4 minutes on : 4 minutes off

30 Calorie row
25 Burpees over the rower
20 Chest-to-Bar Pull-ups

25 Calorie row
20 Burpees over the rower
15 Toes-to-Bar

20 Calorie row
15 Burpees over the rower
10 Pull-ups



(and don't forget to list CrossFit 1864 as your affiliate!)

21 Jan 2017 – 1 RM Back Squat and Whole Life Challenge Baseline


A) Strength: Back squat
1x5 @ 50%
1x3 @ 60%
1x2 @ 70%
1x1 @ 80-85%
1x1 @ 90-95%
1-3 attempts @ PB Lift!

B) Whole Life Challenge Baseline
In 10 minutes:
Row, 1000m
In remaining time AMRAP:
50 Thrusters (20/15 kg) 
30 Pull-ups
15 Burpees