CrossFit | 200606


Workout of the Day


3 rounds for time of:

20 front squats
7 muscle-ups

♀ 125 lb. ♂ 185 lb.

Post time to comments.

Comments on 200606


Comment thread URL copied!
Kury Akin
October 16th, 2020 at 1:31 pm
Commented on: 200606

17:00. 20FS@60kg and 5 strict ring MU (had to marginally kick the last one up). I was aiming for the Acevedo prescribed 4m per round but was happy not rushing.

Comment URL copied!
Nate Gordon
August 7th, 2020 at 4:22 pm
Commented on: 200606

muscle ups on bar


Comment URL copied!
Cy Azizi
July 12th, 2020 at 1:42 pm
Commented on: 200606

27:33. 135#, jumping mu

Comment URL copied!
Mike Scott
July 3rd, 2020 at 6:20 pm
Commented on: 200606

22:56 - Scaled to 135# FS and sub 35# weighted ring dips for MU since lats/elbows very fatigued from recent pull-up wod

Comment URL copied!
Jeff Chalfant
June 27th, 2020 at 7:47 pm
Commented on: 200606

Didn’t do this one. Instead did a 40th birthday workout celebrating a pregnant, 11 year veteran member of mine in the rain with some of my other members today:

For time:

Medicine “baby” carry “over the hill”(300m)

40 strict dumbbell shoulder presses

40 lunges with medicine ball

Medicine “baby’” carry ”over the hill”

40 burpees to medicine ball or box (easier)

Medicine “baby” carry ”over the hill”

40 strict ring rows

40 squats with medicine ball or pistols

Medicine “baby” carry ”over the hill”

25:47 Just barely edged out my pregnant friend 😬😬😬😬😂 obviously no med ball carries for her. We did the carries in sympathy and for her amusement. Medicine baby carry means to carry the ball against the abs except on squats and lunges carry any how. I used a larger 30lb slam ball and 40lb. Dumbbells and did pistol squats.


Comment URL copied!
Christian Simpson
June 23rd, 2020 at 7:44 pm
Commented on: 200606

Sc to 125#/5 strict PU/5 ring dip


Comment URL copied!
Taehyung Kim
June 20th, 2020 at 12:45 am
Commented on: 200606

5:57 Rx’d

Fsq 20-12/8-12/8

Comment URL copied!
Nathan Michael King
June 16th, 2020 at 1:01 am
Commented on: 200606

3 Rounds

20 Front Squat 135#

5 Ring Muscle Ups


Comment URL copied!
Ralph Keeley
June 13th, 2020 at 7:30 pm
Commented on: 200606


3 Rounds

20 front squats 145-lb.

7 strict ring muscle-ups


Comment URL copied!
Byron Hills
June 11th, 2020 at 3:15 am
Commented on: 200606


Front Squat w/125#

5 - strict ring pull-ups some with jump

5 - strict dips

Comment URL copied!
Morgan Greene
June 8th, 2020 at 3:54 pm
Commented on: 200606


Comment URL copied!
Jade Teasdale
June 8th, 2020 at 1:08 am
Commented on: 200606

20 air squats

7 MU

x3 in 3:45

Comment URL copied!
Alex Pham
June 7th, 2020 at 10:42 pm
Commented on: 200606


70# db goblet + 55# vest squats

55# vest PU (7 reps)

55# vest bench dips (7 reps)

Comment URL copied!
James W Bobo II
June 7th, 2020 at 8:31 pm
Commented on: 200606



3 rounds:

20 FSQT @ 135lbs

5 ring muscle-ups


Comment URL copied!
Myles Lance
June 7th, 2020 at 6:07 pm
Commented on: 200606


Comment URL copied!
MaKenan Sciandra
June 7th, 2020 at 5:23 pm
Commented on: 200606

145# FS

7 kipping pull ups

7 dips


Comment URL copied!
Eric Love
June 7th, 2020 at 5:00 pm
Commented on: 200606

Modified to

20 front squats

10 strict t2b

Comment URL copied!
Randy Crooker
June 7th, 2020 at 3:33 am
Commented on: 200606


scaled to:

115lb front squats (20, 11/10, 8/7/5)

7 strict pull-ups (unbroken all rounds)

7 strict bar dips (4/3, 4/3, 7)

Comment URL copied!
Kyungtaek Kang
June 7th, 2020 at 3:16 am
Commented on: 200606

11:33 (7 chest-to-bar pull-ups + 7 dips) CrossFit HIM

Comment URL copied!
Steven Thunander
June 7th, 2020 at 12:09 am
Commented on: 200606

Globo/Home scale: If at a globo gym or a park without rings sub 3/1 dips and pullups for the RMU. If using rings and scaling do 2/2. You can also sub/scale the RMU to seated RMU or banded RMU, or work MU progressions then do the dip/pullup sub during the WOD. For the front squat, if using 35/50lb dumbbells, increase the reps to 30 per round. Otherwise get creative and use odd objects like sandbags, bricks, ect for the front squats. Bodyweight sub 15 pistols per leg per round, scale to Bulgarian split squats if needed.

Comment URL copied!
Mark Ori
June 7th, 2020 at 11:04 am

Thank you to all of you. I am new to using CrossFit as a model for my workouts and it has been a savior these past three months. Thank you to all for the creative globo/home scale too!

Comment URL copied!
Tom Ramsland
June 6th, 2020 at 11:52 pm
Commented on: 200606



Comment URL copied!
Michael Bishop
June 6th, 2020 at 10:32 pm
Commented on: 200606


5 MUs

3 rounds 14:22

I paced the front squats a bit too slowly

Comment URL copied!
Julien Brosseau-Pare
June 6th, 2020 at 10:23 pm
Commented on: 200606


Home basement. Had half of the weight available so I doubled the reps. No rings so 14-14.

3 rounds for time of:

40 Front Squats, 95 lbs

14 Strict Pull-ups

14 Push-up (paralettes)


Comment URL copied!
Shawn Thompson
June 6th, 2020 at 7:54 pm
Commented on: 200606


24:95 outside 95 degrees.

185# front squat each set from clean.

Had to boost from floor for bar muscle ups each rep.

Comment URL copied!
Jim Rix
June 6th, 2020 at 7:26 pm
Commented on: 200606

Scaled/subbed to

20 FS, 125#

14 ring rows, feet elevated 2 ft

14 ring dips


Nice one, HQ


Comment URL copied!
Js Smith
June 6th, 2020 at 7:15 pm
Commented on: 200606

Scaled to 3 r/t 

20 front squats, 45#

12 burpees 


Comment URL copied!
Charlie Pokorny
June 6th, 2020 at 7:11 pm
Commented on: 200606

11:37 Rx

Squats all sets of 5, MU all singles

Nice WOD!


Comment URL copied!
Coastie Nick
June 6th, 2020 at 6:55 pm
Commented on: 200606

Subbed bar MU’s


Comment URL copied!
Steve Day
June 6th, 2020 at 6:52 pm
Commented on: 200606


Front squats @ 135lbs

Baby muscle ups


Comment URL copied!
Steven Odom
June 6th, 2020 at 6:38 pm
Commented on: 200606


20 front squats (sets of 10)

10 bar muscle ups (unbroken)

@ 165-lbs

= 9:56

Being that I didn’t set up the rings and sub’d BMU’s, I decided to lower the weight to be able to complete rounds in sets of 10.

Comment URL copied!
Matthew Stonkus
June 6th, 2020 at 6:13 pm
Commented on: 200606

20 min amrap

20 db front squats

20 db rows

7 push ups

7 rounds plus 15 squats @ 20# db

Comment URL copied!
Jeffrey Howard
June 6th, 2020 at 6:11 pm
Commented on: 200606


Live Long CrossFit

Mason, MI

16:05 - Rx

Comment URL copied!
Shaun Stapleton
June 6th, 2020 at 5:43 pm
Commented on: 200606

Rx- 12:10

Bar MU’s

Comment URL copied!
Az Native
June 6th, 2020 at 5:36 pm
Commented on: 200606

18:56, used 135 for FS, subbed 21/21 pull-up/ring dip Per round for MU’s. Took longer than planned...

Comment URL copied!
Eric Fouts
June 6th, 2020 at 5:26 pm
Commented on: 200606

Will there be warm ups posted again. Having the general and specific warm ups laid out really helped.

Comment URL copied!
Cor Oz
June 6th, 2020 at 4:57 pm
Commented on: 200606

Strength bias

185# x 10

feet touching ground assisted m/u’s

~20 mins

Comment URL copied!
Cor Oz
June 6th, 2020 at 4:32 pm
Commented on: Threshold Training: Part 2

She got some nice welts from the jump rope! I get those every time it seems like.

Comment URL copied!
Tripp Starling
June 6th, 2020 at 4:23 pm
Commented on: 200606

Scaled to 3 rounds for time of:

20 front squat 115#

5 muscle up


front squats in sets of 5 with quick rests, muscle ups were singles in first 2 rounds 3/2 last round.


3 RFT:

20 dumbbell front squat 15#

12 burpees


Comment URL copied!
Charles Meyers
June 6th, 2020 at 4:11 pm
Commented on: 200606


115x20 ft Sq.s

7 false grip x7

7 dips jumping

time 13:10

Comment URL copied!
Juan Francisco Nicolalde
June 6th, 2020 at 4:06 pm
Commented on: 200606

3 Rounds

20 Front Squats (155lbs)

7 pull ups

7 Bench Dips


Super heavy!!

Comment URL copied!
Nicole Deaver
June 6th, 2020 at 3:43 pm
Commented on: 200606

3 Rds

20 front squats (95#)

7 ring dips

7 ring rows


1st time doing ring dips & rows. The ring dips were as just as tough as I imagined. We just got the rings yesterday and hung them on the pull-up bar.

Comment URL copied!
David Williams
June 6th, 2020 at 3:38 pm
Commented on: 200606

Warmed up with strict muscle ups and light weight front squat


20 front squat @ 125

7 kipping rings to hip

7 pushups


Comment URL copied!
Michael Arko
June 6th, 2020 at 2:43 pm
Commented on: 200606

20x 125lbs front squats

10 chest-to-bar pull-ups

10 ring dips, assisted with heel on box


I should have used a lighter bar. I did 2-3 sets per round (mostly sets of 8) but I had to pause a long time for each group.

Comment URL copied!
John Clarke
June 6th, 2020 at 1:24 pm
Commented on: 200606

3 rounds:

Front Squats - 115lbs

14 Pullups

14 Bar Dips


Lots of staring at the barbell that third round

Comment URL copied!
R Albers
June 6th, 2020 at 12:59 pm
Commented on: 200606

GSLP: press 95/chins +15/

WOD: 15:04

85# fnt Sqt x20 (10/10, 10/5/5, 8/7/5)

Strict pullup x7 (5/2, 4/3, 3/2/2)

Ring dips x7 (5/2, 4/3, 4/3)

Comment URL copied!
Troy Bruun
June 6th, 2020 at 12:17 pm
Commented on: 200606

3rds: 7:56

20 FSQT (125lbs)

5 Seated MU

Comment URL copied!
Russell Albrycht
June 6th, 2020 at 11:49 am
Commented on: 200606

11:51, 115 lb front squat, option three for muscle ups

Comment URL copied!
Przemyslaw Kaczorowski
June 6th, 2020 at 11:27 am
Commented on: 200606

9min , 50kg FS , 5 Muscle Up

Comment URL copied!
Viktor Wachtler
June 6th, 2020 at 11:07 am
Commented on: 200606

Scaled, subbed:

Double 24kg kettlebell front squats (10-7-2, 10-8-2, 8-8-4)

Strict muscle-ups (4-3, 6-1, 4-3)


The muscle-ups were the easy part...


Comment URL copied!
QiHui Xing
June 6th, 2020 at 9:44 am
Commented on: 200606


20 front squats (10-5-5),(6-6-4-4),(5-5-5-5).

7 muscle-ups (Unbroken)

Comment URL copied!
Nicolas Krohn
June 6th, 2020 at 9:08 am
Commented on: 200606

20:44 rx, failed last muscle up, otherwise would have been under 20 min., did 12-8, 10-5-5, 10-5-5 front squats and 5-2, 4-3, 4-2-1-1 muscle ups

Comment URL copied!
Amedeo Alessio Cerea
June 6th, 2020 at 7:04 am
Commented on: 200606

Scaled: F. SQ 60kg 5 MU

Time: 14’18”

Comment URL copied!
Reza Dehghanzadehsuraki
June 6th, 2020 at 5:16 am
Commented on: 200606


Coaching notes:

This exercise is one of the scariest exercises of the last few days. You should perform high complex heavy weight movements in the high reps with all-out manner. The trainers must perform this hard WOD in the shortest possible time.

Template: This WOD follows “For Time” template, so scoring is based on as fast as possible.

Modality: This exercise is a couplet modality that is combined of a heavy weightlifting movement and a high complex gymnastic movement.

Purpose: The main purpose of this exercise is to implement high skills in the form of the high-intensity exercise; high reps and heavy weight. The athletes must perform the heavy resistance in 20 reps. Resistance must be selected so that it is at least 85 percent of an athlete’s one repetition maximum.

The other purpose is improving the lactic acid energy pathway and increases the lactate tolerance.

Note: This WOD set in 3 rounds. So overall, athletes should perform 60 heavy front squats and 21 muscle-ups.

Time to perform: This High intensity WOD takes about ≈ 6 min, so if the athletes perform it longer than ≈ 6 min, trainer can scale it. Advanced athletes can do it under 5 min.

Running a class: Trainers have ≈ 44 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Scale method: If the athletes cannot perform muscle-ups, the trainers are advised to scale it.

Physiology (GPP): Strength, and stamina play a major role in this exercise. Furthermore, cardiorespratory, flexibility, balance and coordination are challenged.

Physiology (energy pathway): The lactic acid is a dominant energy pathway in this exercise program.


Front Squat: Gluteus maximus, Quadriceps, Hamstring, Gastrocnemius, Soleus

Muscle-up: Latissimus dorsi, Pectoralis major (sternum head), Biceps Triceps


Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 5 min

Specific warm-up for Front Squat: ≈ 5 min

Specific warm-up for Muscle-up: ≈ 7 min

WOD: ≈ 6 min

Cool-down: ≈ 10 min

Additional time: It remains ≈ 27 minutes that can be divided in specific warm-up or cool-down.

Train hard and challenge your body. Enjoy it ;)


Comment URL copied!
Chris Sinagoga
June 6th, 2020 at 2:42 am
Commented on: Threshold Training: Part 2

Good article. I like the scaling breakdown of mechanics, consistency, and intensity stages. I might steal that for the notes.

Comment URL copied!
Chris Sinagoga
June 6th, 2020 at 2:33 am
Commented on: 200606

Champions Club Scaling Notes


I think it helps to read these workouts and pretend you have the capacity to do all the movements fluidly at the weights and variations listed. That will help get a picture for what the purpose was originally intended. Being able to do 20 front squats in a row at 185 and 7 muscle-ups in a row is not that uncommon (I don't think I can do the former). So just know that if someone has the capacity in both, this would be a really miserable experience. Elizabeth-type feel.


Do I want to scale muscle-ups to preserve intensity or to preserve the actual movement (pull-ups and dips, or kipping modifications)?


3 rounds of:

30 dumbbell front squats

12 burpees


Front squat - squatting, more upright torso than usual, external load, external rotation in the shoulders

Muscle-up - scaling an obstacle, core-to-extremity, skill, pulling, pushing, global extension, global flexion


This sequence is probably something we could do unbroken if we accomplished everything we needed to on this planet and were looking for a quick-yet-painful escape into the afterlife. For anyone else, breaking up the reps in round 2 but feeling guilty about it is the thing we're probably looking for.


The muscle-ups are going to be the thing to look at. If you were to scale them to burpees instead, then make them a number that is kind of like a 400m sprint - short enough to be capable of sprinting but long enough not to want to. 12-15 might be a good number. The weight on the front squat should then be set to keep the pace/misery going. If you want to do strict pull-ups and dips, know the intensity is probably going to go down, and it might be a good idea to take advantage of that and keep the front squat weight a little heavier than you would usually.


New to CrossFit version, or sub rope climbs instead of burpees, then practice muscle-up stuff in the warmup.

GENERAL FEAR LEVEL: 8, maybe 9 if you're sweet at both. Seriously, i didn't go to that place today, but this one could be miserable.

Comment URL copied!
Juan Acevedo
June 6th, 2020 at 2:02 am
Commented on: 200606


Man! Heavyweights, high reps, and high skill, this workout is no joke. The good thing is that it is only (?) three rounds. This means one thing and one thing only: eyes on the second round. The article on today is an excellent reminder of how to approach this beast. Mechanics, consistency, and then intensity. That same article breaks the muscle-up scaling nicely. Please read it. It will make you fitter. I am serious knowing how to scale more effectively makes you fitter than exertion for the sake of exertion.  So let's talk about the front squat. The same principles apply. Is your air squat excellent, or does it need work? Is your front rack awesome, or does the bar rest on your hands and sternum but not on your shoulders? If your front squat is meant, let's look for intensity. Choose a load that is heavy for you but that you can cycle for 20 reps unbroken if you were going to go for it when fresh. By no means, we imply that you should do this workout unbroken. If you can, you were probably a little light. We are looking for 2-3 breaks per round. But it should be a weight you can manage for 20 reps with solid mechanics. Aim your scaling so that each round takes you no more than 4 minutes. Focus on awesome quality of movement and track your rest smartly. HAVE FUN!


3 rounds for time of:

20 front squats

5 muscle-ups

♀ 95 lb. ♂ 135 lb.


3 rounds for time of:

20 front squats

7 Kipping Rings to Hips + 7 Russian Push-ups

♀ 80 lb. ♂ 115 lb.


3 rounds for time of:

20 front squats

7 False Grip Ring Rows + 7 Dips/Jumping Dips

♀ 65 lb. ♂ 95 lb.

NOTE ON SCALING: I will take this opportunity to explain my logic behind the options I give each day. What I do is what I call block scaling. In general, I reduce the workload of the whole workout in an even manner for all movements. I also track what we have been doing in the previous workouts and try to emphasize different aspects of each movement sot that the modifications build on each other. However, this has never meant you should be stuck on one option or that these are levels. These are just guidelines you can use to adjust the workouts for your own needs. The idea is to make sure that the WODs posted here are usable for everybody. My experience as a coach in boxes and on 1-to-1 settings tells me that having block options ready is the best an easier way to apply the principles on today's articles, even if you, as a coach, don't present those blocks to your athletes. Anyhow give that article a read. IT IS AWESOME!

WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

Comment URL copied!
David Swicegood
June 12th, 2020 at 11:52 pm


20 45 lb duffel bag “front squats”

7 pool railing muscle ups

Comment URL copied!