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Over 14,000 independently owned CrossFit gyms can be found in locations around the world. CrossFit affiliates comprise a confederation of dedicated fitness practitioners united around the shared goal to improve health, happiness, and performance for anyone who walks through their doors.

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Friday

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Workout of the Day

1

For time:

30 strict muscle-ups

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Compare to 160820.


Scaling:
Reduce the difficulty so that you can perform multiple reps unbroken when fresh, but not necessarily attempting to string sets together for the entire workout. Ideally, comple all reps in 15 minutes or less. All athletes should choose modifications that work both pulling and pushing strength.

Intermediate Option:
Complete as many reps as possible in 15 minutes:
Strict muscle-ups

Beginner Option:
10 rounds for time:
3 ring rows
3 push-ups

Workout Tips

tips
Watch

The muscle-up is a movement that transitions from a hanging position below the rings to a supported position, arms extended, above the rings. It is a combination movement containing both a pull-up and a dip. Far from a contrivance, the muscle-up is hugely functional. With a muscle-up, you’ll be able to surmount any object on which you can get a finger hold — if you can touch it, you can get up on it. The value here for survival, police, firefighter, and military use is impossible to overstate.

WatchThe Strict Muscle-Up
Seminar photo

TAKE YOUR TRAINING TO THE NEXT LEVEL

CrossFit courses and certifications are open to individuals and trainers seeking to improve their health and fitness through effective training and nutritional strategies.

CrossFit Certificate Courses Near You

Level 1

Madrid, ES

October 2 - October 3, 2021
CrossFit Sanse

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Level 1

Cape Town, ZA

October 9 - October 10, 2021
Cape CrossFit

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Level 2

Valencia, ES

October 9 - October 10, 2021
Full CrossFit

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Level 2

Boksburg, ZA

October 16 - October 17, 2021
Ghetto CrossFit

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Find Courses Near You

Success Stories

Nuno Costa

“Being gay is not something that is easy … . If I can be an inspiration, a motivation, to somebody who’s kind of struggling, then I’m happy to be that.”

Jassim Zayed

“I kept imaging myself dead and people carrying me to my final resting place. And I kept imagining them complaining about this heavy person that they need to carry. … I didn’t want that to be my legacy.”

Haley Morrone

“Having a place where people can come and not just being judged on their physical capabilities but also giving a place to heal mentally and emotionally is what I wanted to foster, and I think CrossFit does that.”

Find a gym today

CrossFit is a movement with over 5 million athletes and over 14,000 locations across the planet.