For time:
15 bar muscle-ups
5 overhead squats
10 bar muscle-ups
10 overhead squats
5 bar muscle-ups
15 overhead squats
♀ 125 lb. ♂ 185 lb.
Post time to comments.
Scaling:
Reduce the reps for the bar muscle-up and choose modifications for both movements that allow you to complete at least a set of 5 reps when fresh.
Intermediate Option:
For time:
10 bar muscle-ups
5 overhead squats
5 bar muscle-ups
10 overhead squats
3 bar muscle-ups
15 overhead squats
♀ 105 lb. ♂ 165 lb.
Beginner Option:
For time:
15 jumping bar muscle-ups
5 overhead squats
10 jumping bar muscle-ups
10 overhead squats
5 jumping bar muscle-ups
15 overhead squats
♀ 35 lb. ♂ 55 lb.
Comments on 210711
47 Comments
CFWUx2 10*45ohs*2 10*95*2 5*106
18:38
117lbs
Ring dips (in garage)
8:31 Rx
August 20th, 2021
wu: bike, pvc, parallel bars
skill: sg. db ohsq, mu transition rings
wod: 15-10-5
str. band (violet) assisted c2b
str. feet on ground assisted bar dips
5-10-15
ohsq 35 kg
off the clock, rest enough, full focus on tension
post: bike, stretch
19
10:23 With 135lb. Broke 15 muscleups:
6-5-4 in 1:42, did 5 ohs, broke 10 as: 5-3-2,
did 6/4 ohs, 3-2 bmu, then 5-4-6 ohs. The last 2 ohs were very hard fought in terms of shoulder stability/lockout strength.
182/42/176cm
11:00
Intermediate option until 3 reps into the 15 of OHS.
Had to reduce the bar to #135.
10:07
Scaled
ohs 150
bar mus
12:00 cap class
49 reps
M/25/5'8"/155lb
CrossFit AFK
10:42 - Sc, 135lb
That thing was lit AF
Completed as Rx male 22:07
New 30 reps PR of bmu my past was 21
That was a really hard overhead squad, it was actually my own weight
23y 175cm 82kg
20’ 60kg bb
☆CFHIM 24분대 마지막 머슬업 3개후 손바닥까짐
M/35/6'/175#
14:09 at 155 lb.
(Began last set of OHS at 10:00...)
Did it in 18:35. not Rx at all
https://youtu.be/KAbbmZqFDQ0
12:04
scaled to 115 lbs.
Modified - intermediate reps with 155lbs on the bar
10m00s
good
great WOD tips video
8:11Rx
Scaled weight to 115#
10:57
11:42 (135# OHS)
Post night shift, 4 hours of sleep, just checking the box today. OHS from 115# to 95# to 65#. Bar MU with black/orange bands cause I was weak as crap today.
Very light scale/subs today. OHS technique work more than workout. Havent done them much at all in a couple years.
30 pushups
10 OHS 45#
20 pushups
20 OHS 45#
10 pushups
30 OHS 45#
11:14
4:26 modified
rr/pu sub for bmu
2 20# db thrusters
9:48
15 muscle-ups Transitions
5 overhead squats, 95#
10 muscle-ups Transitions
10 overhead squats, 95#
5 muscle-ups Transitions
15 overhead squats, 95#
Fantastic Paul
Not RX
62kg instead of 84kg for OHS
7:36.
34yo male
82kg
178cm
bmu:
15 unbroken
7, 3 = 10
5 unbroken
ohs:
5 unbroken
10 unbroken
8, 7 = 15
intended on going unbroken on everything. breaks happened unintentionally, but are how they might have been if I had planned it.
tough combo. the overhead squat overhead position and the bmu arch overhead position were at odds. made for a neat stimulus in terms of proprioception.
lowered the pull up bar to be able to do muscle ups with pull starting on the floor. Dips were strict once I got over the bar.
scaled to 115 lb on OHS
8:10
Did BMU drills from the crossfit training guide for about 15 minutes and got my FIRST BMU!!! I was so pumped. I literally ran in the house and told my wife. She was confused yet happy for me. Chose the intermediate route after that lowering the load to 95 lbs (OHS still need plenty of work).
13:37.
Even at the intermediate level the BMU's were very slow. the OHS were broken up a little, wanted to do them at 115lbs but I am not sure how many I could have strung together. Pretty slow, but I am pumped anyway to get BMU's!!!
4:24 Scaled. 115#. Jumping Chest to Bar Pull Ups.
9:21
15 Medball Bar MU Progression
5 OHS (115lbs
10
10
5
15
Scaled/subbed
Inverted rows & Dips for MU
75# OHS
6:38
my firt bum, Great
15 jumping bum
5 ohs, 25 lb
10jumping bum
10 ohs, 25 lb
5 jumping bum
15 ohs, 25 kb
M 50/190/6’
9:33.
Scaled to jumping bar muscle ups and #125 overhead squats.
M/56/6’1”/180
Intermediate scale
10 bMU
5 OHS (135 lbs)
5 bMU
10 OHS (135 lbs)
3 bMU
15 OHS (135 lbs)
10:13
MayTiger’
Complete as many reps as possible in 5minutes of:
5 strict pull-ups
5 strict ring-dips
10 pistol alt.
5R
1min rest
Complete as many reps as possible in 5minutes of:
10 One-arm dumbbell snatches alt. 22.5kg
5 Dumbbell’s thrusters
3R
Scale/sub Ring MU and 135-lb OHS:
9:59
m/53/5'11"/200#
Modified / scaled:
--
For time:
20 inverted rows + 20 hanging knee tucks + 20 bench dips
10 overhead squats w/ 15 kg bar
15 inverted rows + 15 hanging knee tucks + 15 bench dips
15 overhead squats w/ 15 kg bar
10 inverted rows + 10 hanging knee tucks + 10 bench dips
20 overhead squats w/ 15 kg bar
SCORE: 20'18''
--
5 km run in the morning
11.34 RX
Scaled:
Strict pullup + bar dip
OH squats @ 135lbs
9:23
Beginner Option: 13:02
For time:
15 jumping bar muscle-ups
5 overhead squats
10 jumping bar muscle-ups
10 overhead squats
5 jumping bar muscle-ups
15 overhead squats
75 lbs
15/15/5 - 10/10/10 - 5/5/15 of
strict pull-ups
strict* ring dips
55lbs overhead squats
9:52
*from a partial squat up to full extension with strict range of motion and control
My weakest skill (OHS) coupled with an impossible skill (no facilities here for MUs). I was pleased with what I retained from the hang squat snatches earlier in the week.
OHS 5x20kg 5x30kg 5x40kg 5x50kg 5x60kg 5x60kg
Between sets 3x negativ ring MCU
Scaled to
15 strict CTB/Diamond push ups
5 ohs @ 95#
10 Strct ctb/diamond push ups
10 ohs 95#
5 strct ctb/diamond push ups
15 ohs 95#
11:52
m/51/175
Just for fun, rested 3 min and took 2 attempts to see how long I
could hold the squat in the overhead position w/95#...
17 sec
21 sec.
RX：8'47''.
https://youtu.be/GYf9w4GuWD4
Scaled to:
1 30# weighted - strict pull-up and dip per MU
2x70#DBs front squat for OHS
10:07
Champions Club Scaling Notes
RANT
Nothing to rant about
MAIN DECISION
Keep the integrity of the movements/weight or try to keep the intended stimulus
WORKOUT THEMES
A short burner for the tip of the spear in the fitness world; full body stuff that will fatigue things that you didn't think would be fatigued. Squatting with heavy weight and an upright torso, pulling and pushing with skill, scaling an obstacle.
TECHNIQUE SCALE
As close to rx as you can, turn off the timer.
CONSISTENCY SCALE
AMRAP in 15 minutes of:
10 overhead squats
10 [pick either dips or pull-ups]
INTENSITY SCALE
AMRAP in 15 minutes of:
2 bar muscle-ups
2 overhead squats
INJURY SCALE
Scroll back and pick something else, or find two movements at the limits of your skill/capacity and do a ladder similar to the one listed.
MY STUFF
Did 12 minutes of 5 slow 45-lb. ohs and 5 strict ring pull-ups
GENERAL FEAR LEVEL: 5
Awesome workout description Paul!!--
That was nuts!