Workout 19303

Created: June 15, 2026

Description:

10-9-8-7-6-5-4-3-2-1 reps for time of:
Bench presses
Chest to bar pull ups

♀ Bodyweight barbell
♂ Bodyweight barbell
Stimulus and Strategy:
Today’s workout is a classic push pull combination and a good old fashioned pump session. The movement pairing should create minimal interference, allowing you to transition smoothly from one exercise to the next. Choose a bench press load that lets you complete your reps in no more than 2 sets. That said, if you do not have a spotter, do not push to failure on any set. Be smart and rerack the barbell as needed. Aim to complete the chest to bar pull ups in 1-2 sets. Advanced athletes who can maintain unbroken kipping chest to bar pull ups and finish within the intended time domain may opt for strict chest to bar pull ups instead.
Intermediate option:
For time:
10 bench presses
5 chest to bar pull ups
9 bench presses
5 chest to bar pull ups
8 bench presses
4 chest to bar pull ups
7 bench presses
4 chest to bar pull ups
6 bench presses
3 chest to bar pull ups
5 bench presses
3 chest to bar pull ups
4 bench presses
2 chest to bar pull ups
3 bench presses
2 chest to bar pull ups
2 bench presses
1 chest to bar pull up
1 bench press
1 chest to bar pull up

♀ ¾-bodyweight barbell
♂ ¾-bodyweight barbell
Beginner option:
8-7-6-5-4-3-2-1-1-1 reps for time of:
Bench presses
Ring rows

♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Bench Press
The Kipping Chest to-Bar Pull-Up
The Ring Row
Find a gym near you:
View the CrossFit map

Number of Times Completed: 1