CrossFit | 210518
Tuesday

210518

Workout of the Day

40

3 rounds for time of:

20 front squats
7 muscle-ups

♀ 125 lb. ♂ 185 lb.

Post time to comments.
Compare to 200606.


Scaling:
This couplet pairs a moderately heavy squat with high-skill gymnastics. When selecting a weight or pull modification, choose something that is challenging but allows you to complete each movement in 2-3 sets. For in-depth scaling options for the muscle-up, read more here.

Intermediate Option:
3 rounds for time of:
20 front squats
5 muscle-ups

♀ 105 lb. ♂ 155 lb.

Beginner Option:
3 rounds for time of:
10 front squats
5 assisted pull-ups
5 push-ups

♀ 45 lb. ♂ 65 lb.

Workout Tips

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tips
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Comments on 210518

43 Comments

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Jeff Chalfant
June 8th, 2021 at 11:00 pm
Commented on: 210518

15:09 scaled to 3 rounds of

15 front squats at 185lb

7 strict ring muscleups

This one made my liver hurt after 2 rounds! Squats broken into 3 sets the first 2 rounds then 4 sets. Singles on muscleups the first 2 rounds then 5 in a row then 1, then a miss, then another single.


180/42/176cm

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Manchild Manchild
June 5th, 2021 at 4:35 pm
Commented on: 210518

subbed 50# dbs in front squat, and did 7 pull-ups & dips, 25#, for MUs


15:15

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Jeffrey Howard
June 3rd, 2021 at 8:38 pm
Commented on: 210518

M/25/5'8"/155lb

CrossFit AFK


14:19 - Rx

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Mario Cruz
May 27th, 2021 at 12:26 am
Commented on: 210518

Scaled

3 Rds

20 front squat @165lbs

7 ring mus


18:44

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Dan Morris
May 26th, 2021 at 3:00 pm
Commented on: 210518

Scaled to 135lbs front squat and subbed 3 pull-ups / 3 dips per 1 muscle up:


19:05


42 / 6’0 / 195

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Leonel Manzilla
May 23rd, 2021 at 12:07 am
Commented on: 210518

I'm super proud!!! it's my first time in a wod doing bar muscle ups. Considering 225lb is my PR for clean, this was a complete banger, I'm super happy.






13:30 Rx, 185lb


FS, from ground


MU, bar muscle up, I don't have rings that high




Male, 23y, 82kg, 175cm,

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Leonel Manzilla
May 23rd, 2021 at 12:07 am
Commented on: Workout Tips

I'm super proud!!! it's my first time in a wod doing bar muscle ups. Considering 225lb is my PR for clean, this was a complete banger, I'm super happy.



13:30 Rx, 185lb

FS, from ground

MU, bar muscle up, I don't have rings that high


Male, 23y, 82kg, 175cm,

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Aaron Brumit
May 22nd, 2021 at 10:25 pm
Commented on: 210518

115 lbs. front squat.

Black banded strict muscle ups.

13:51

(edited)
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Ralph Keeley
May 22nd, 2021 at 6:10 am
Commented on: 210518

M/35/6’/175#


3 Rounds

20 front squats 155-lb. (17+3/11+6+3/11+6+3)

7 strict ring muscle-ups


12:19


compare to 200606: 12:38 at 145-lb., 7 strict ring muscle-ups

(edited)
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David Smith
May 22nd, 2021 at 1:50 am
Commented on: 210518

scaled to 115 lb

7 strict ring pull-ups

7 strict ring dips


8:36

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Avraham Kupetz
May 21st, 2021 at 2:56 pm
Commented on: 210518

3 rounds for time of:


20 front squats

5 strict pull ups

6 dips


With 25 lb. Dumbbells


Time: 9:03

(edited)
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Jack Ray
May 20th, 2021 at 11:18 pm
Commented on: 210518

Scaled

10:51

155 lb front squat

5 bar muscle ups

(edited)
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Dave DeCoste
May 20th, 2021 at 6:46 pm
Commented on: 210518

11:50

scaled front squats to 155 lbs.

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Derek Schierlmann
May 19th, 2021 at 9:32 pm
Commented on: 210518

M/49/157/5'9"

Intermediate, scaled:

3rft

20 front squats (145, 135, 135)

5 ring pull ups (more like inverted push ups)

5 ring dips

9:33

Started at 145 got 10, 10 but had to drop weight in rnd 2 after only getting 5. Finished at 135# I. Sets of ~7

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Damien Leroux
May 19th, 2021 at 8:56 pm
Commented on: 210518

9’45 scaled 61kg (61%)


https://youtu.be/O4F31TRArPM

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Christian Simpson
May 19th, 2021 at 8:48 pm
Commented on: 210518

Today: 135#/7 grey band bar MU...24:51

06062020: 18:53 with 125#/5PU & 5dip

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Brian Louchis
May 19th, 2021 at 6:05 pm
Commented on: 210518

8:34 at 95 lbs

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Sam Meixell
May 19th, 2021 at 12:05 pm
Commented on: 210518

3 rounds in 17:27 of:

20 front squats, 125#

5 strict pullups

5 ring dips

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James Gentile
May 19th, 2021 at 1:16 am
Commented on: 210518

Intermediate option for front squat load, 155lbs. Don't have rings or MU yet, so did one-leg box assisted bar muscle ups.


13:31


Front squats were still very taxing and had to be broken up. Please no legs tomorrow.

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James Tucker
May 18th, 2021 at 10:54 pm
Commented on: 210518

Mod for muscle-ups: Did burpee pull ups with full pushup before popping up to pull up.

Front squats: 155lbs.


Time: 9:55

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Steve Day
May 18th, 2021 at 9:47 pm
Commented on: 210518

Scaled to:

Front squats @ 135lbs

Baby muscle-ups


7:51

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Brian Haught
May 18th, 2021 at 9:38 pm
Commented on: 210518

Beginner Option:

3 rounds for time of:

10 front squats - 20 lbs

5 assisted pull-ups - feet on chair

5 push-ups


3:35

(edited)
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Devan Barger
May 18th, 2021 at 9:31 pm
Commented on: 210518

I am ~400lbs and just moved over the weekend (Saturday). Skipped Sunday because I was torn up from moving.


Scaled to:


3 rounds (Time 3:30)


10 body weight squats

5 assisted pushups


Also did my daily GoWOD which is a challenge for me at my weight. Getting some rogue equipment for my garage in a couple weeks. So excited to use a barbell again.

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YooSik Kim
May 18th, 2021 at 8:49 pm
Commented on: 210518

百八煩惱 

18 Rounds for time of:

 3 Squats

 3 Strict Handstand push-ups

-06:24

오늘도 무사히

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Antonio Alves
May 18th, 2021 at 8:43 pm
Commented on: 210518

Modified:

--

3 rounds for time of:

20 DB front squats | 2x15 kg DB

21 horizontal rows

21 bench dips, elevated feet

SCORE: 25'10''

--

Squats much harder than expected ...😫 legs like lead... maybe too much running or too much sitting lately

Did a few more sets of squats, dips and push-up practice, for good measure.

Strict push-ups and dips as warm-up

5 km easy run in the early morning.

(edited)
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Joe Conradi
May 18th, 2021 at 8:13 pm
Commented on: 210518

Scaled to 3 rds of:

20 2x70#DBs squats (1/2 of them front squats)

7 30# weighted pull-ups

7 30# weighted dips


9:54

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Nicole Deaver
May 18th, 2021 at 8:06 pm
Commented on: 210518

3 Rds

20 front squats (95#)

7 ring dips

7 ring rows

13:49

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Charlie Pokorny
May 18th, 2021 at 7:27 pm
Commented on: 210518

10:11 Rx

Happy to improve over 200606 which was 11:37

m/53/5'11"/200#

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J. NaOH
May 18th, 2021 at 7:11 pm
Commented on: 210518

Intermediate Rx, sub L-hold (more or less) ring pullups for muscle-ups. 11:25. Did workout (modified) 201516 yesterday.

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Liz Rekas
May 18th, 2021 at 6:04 pm
Commented on: 210518

9:01 modified:

20 goblet squat @ 16kg

7 ring row

7 push-up


Push-ups fell apart at the end. Oof!

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Erik Dresner
May 18th, 2021 at 3:30 pm
Commented on: 210518

3 rounds


50 air squat

10 strict chest to bar pull up

10 strict ring dip


8:17


I misread the last workout and did the squats with a 115# barbell instead of air squats, so I swapped out the weighted squats with air squats today.


ceiling too low for MUs, so did strict C2B and ring dips instead.

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QiHui Xing
May 18th, 2021 at 2:26 pm
Commented on: 210518
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Stacey Thompkins
May 18th, 2021 at 2:25 pm
Commented on: 210518

M/46/6'2"/180#


Muscle sub courtesy of @kettlebell_rx..."Ben Grimm"...

3 RFT

20 Front squats 53# DxKB

7 "Ben Grimm's" 53# DxKB

11:13

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Coastie Nick
May 18th, 2021 at 2:14 pm
Commented on: 210518

Subbed bar MUs: 14:17


200606: 16:26 w/ same sub

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Michael Arko
May 18th, 2021 at 1:25 pm
Commented on: 210518

20x front squats @ 125 lbs

11 pull-ups (hammer-grip to chest height)

10 ring dips


12:01

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Charles Meyers
May 18th, 2021 at 1:01 pm
Commented on: 210518

Scaled

3 rounds for time of:

20 front squats

7- feet on ground muscle-ups

115 lbs

14:36

(edited)
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Lincoln Kerger
May 18th, 2021 at 10:40 am
Commented on: 210518

Scaled:

3RFT

20 FS 135#

7 C2B Pull-ups

7 Ring Dips

10:26


Check-the-box sort of morning unfortunately, and I can't find or remember the data for comparison. Unbroken on FS 1st round, 10/10 rounds 2 and 3.

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Antoine Lenouvel
May 18th, 2021 at 7:37 am
Commented on: 210518

15'45 Rx ( Start from the ground )

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Cassandre Vigouroux
May 18th, 2021 at 2:52 am
Commented on: 210518

Pregnancy Scaling


3 rounds:

10 front squats

5 Seated Ring Muscle Up


use bands to hang the rings

The body remain seated, only the rings move

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Liz Rekas
May 18th, 2021 at 6:03 pm

Love this!

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Chris Sinagoga
May 18th, 2021 at 12:32 am
Commented on: 210518

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

My first instinct says "moves large load, long distance, and quickly" and emphasizing pushing from the hips and pushing from the shoulders, as well as pulling from a global perspective (the kipping up part of the muscle-up). On a micro scale, I'd say this challenges the strength of our muscle-up by adding some major midline/lower body fatigue from the front squats.


MAIN DECISION

Do I want to scale to emphasize the skill of the muscle-up or strength of the muscle-up?


TECHNIQUE SCALE

AMRAP in 15 minutes of:

20 front squats

1 rope climb

*do pull-ups/dip/mu practice during warmup


CONSISTENCY SCALE

3 rounds

20 front squats

20 [pick either pull-ups or dips, lower number if needed]


INTENSITY SCALE

3 rounds

20 front squats

15 burpees


INJURY SCALE

Upper-body - AMRAP in 15 minutes of 15 squat jumps, 10 GHD sit-ups

Lower-body - AMRAP in 15 minutes of 10 knees to elbows, 10 dips


MY STUFF

7:53, used 105 on front squat and did 3 rope climbs first round, 7 muscle-ups second round, 20 burpees the third round


GENERAL FEAR LEVEL: 7, maybe even an 8, depending how good you are at muscle-ups

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Cor Oz
June 6th, 2020 at 4:32 pm
Commented on: Threshold Training, Part 2: Muscle-Ups

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

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Chris Sinagoga
June 6th, 2020 at 2:42 am
Commented on: Threshold Training, Part 2: Muscle-Ups

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

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