CrossFit | 210711
Sunday

210711

Workout of the Day

37

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.

Workout Tips

4
tips
Watch

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Comments on 210711

41 Comments

Comment thread URL copied!
Nathan Michael King
July 26th, 2021 at 3:36 pm
Commented on: 210711

Intermediate option until 3 reps into the 15 of OHS.


Had to reduce the bar to #135.


10:07

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Mario Cruz
July 23rd, 2021 at 12:09 am
Commented on: 210711

Scaled

ohs 150

bar mus

12:00 cap class


49 reps

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Jeffrey Howard
July 19th, 2021 at 12:07 am
Commented on: 210711

M/25/5'8"/155lb

CrossFit AFK


10:42 - Sc, 135lb

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Leonel Manzilla
July 18th, 2021 at 12:53 am
Commented on: 210711

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

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Giuseppe Petrillo
July 17th, 2021 at 1:21 pm
Commented on: 210711

20’ 60kg bb

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Kyungtaek Kang
July 16th, 2021 at 10:52 pm
Commented on: 210711

☆CFHIM 24분대 마지막 머슬업 3개후 손바닥까짐

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Ralph Keeley
July 16th, 2021 at 12:32 am
Commented on: 210711

M/35/6'/175#


14:09 at 155 lb.

(Began last set of OHS at 10:00...)

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Ivo Maag
July 14th, 2021 at 8:37 pm
Commented on: 210711

Did it in 18:35. not Rx at all

https://youtu.be/KAbbmZqFDQ0

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Dave DeCoste
July 13th, 2021 at 7:05 pm
Commented on: 210711

12:04

scaled to 115 lbs.

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Nathan Goisnard
July 13th, 2021 at 3:52 am
Commented on: 210711

Modified - intermediate reps with 155lbs on the bar


10m00s


good


great WOD tips video

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Andrew Thompson
July 12th, 2021 at 10:05 pm
Commented on: 210711

8:11Rx

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Coastie Nick
July 12th, 2021 at 8:27 pm
Commented on: 210711

Scaled weight to 115#

10:57

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Hank McKibban
July 12th, 2021 at 7:27 pm
Commented on: 210711

11:42 (135# OHS)

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Christian Simpson
July 12th, 2021 at 5:43 pm
Commented on: 210711

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.

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Greg Fairbanks
July 12th, 2021 at 4:03 pm
Commented on: 210711

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

Comment URL copied!
Liz Rekas
July 12th, 2021 at 3:48 pm
Commented on: 210711

4:26 modified

rr/pu sub for bmu

2 20# db thrusters

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Sam Meixell
July 12th, 2021 at 12:25 pm
Commented on: 210711

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#

Comment URL copied!
Ricardo Mendes
July 12th, 2021 at 11:00 am
Commented on: Workout Tips

Fantastic Paul

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Guston Rankin
July 12th, 2021 at 8:01 am
Commented on: 210711

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.

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David Smith
July 12th, 2021 at 2:24 am
Commented on: 210711

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

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James Gentile
July 12th, 2021 at 2:22 am
Commented on: 210711

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!!!

Comment URL copied!
David Andrew Garcia
July 12th, 2021 at 1:39 am
Commented on: 210711

4:24 Scaled. 115#. Jumping Chest to Bar Pull Ups.

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Troy Bruun
July 12th, 2021 at 1:28 am
Commented on: 210711

9:21


15 Medball Bar MU Progression

5 OHS (115lbs

10

10

5

15

Comment URL copied!
Nicole Deaver
July 12th, 2021 at 12:46 am
Commented on: 210711

Scaled/subbed

Inverted rows & Dips for MU

75# OHS

6:38

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Eduardo Trevino
July 11th, 2021 at 11:58 pm
Commented on: 210711

my firt bum, Great

15 jumping bum

5 ohs, 25 lb

10jumping bum

10 ohs, 25 lb

5 jumping bum

15 ohs, 25 kb



(edited)
Comment URL copied!
Mike Munsee
July 11th, 2021 at 10:00 pm
Commented on: 210711

M 50/190/6’

9:33.

Scaled to jumping bar muscle ups and #125 overhead squats.

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Kevin Flowers
July 11th, 2021 at 9:15 pm
Commented on: 210711

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

Comment URL copied!
YooSik Kim
July 11th, 2021 at 8:43 pm
Commented on: 210711


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

Comment URL copied!
Charlie Pokorny
July 11th, 2021 at 8:00 pm
Commented on: 210711

Scale/sub Ring MU and 135-lb OHS:

9:59

m/53/5'11"/200#

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Antonio Alves
July 11th, 2021 at 7:34 pm
Commented on: 210711

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

Comment URL copied!
Scott Lobenberg
July 11th, 2021 at 6:30 pm
Commented on: 210711

11.34 RX

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Steve Day
July 11th, 2021 at 6:25 pm
Commented on: 210711

Scaled:

Strict pullup + bar dip

OH squats @ 135lbs


9:23

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Charles Meyers
July 11th, 2021 at 2:50 pm
Commented on: 210711

Beginner Option: 13:02

For time:

15 jumping bar muscle-ups

5 overhead squats

10 jumping bar muscle-ups

10 overhead squats

jumping bar muscle-ups

15 overhead squats

75 lbs

(edited)
Comment URL copied!
Michael Arko
July 11th, 2021 at 2:26 pm
Commented on: 210711

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.

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Adam Dembowski
July 11th, 2021 at 1:17 pm
Commented on: 210711

OHS 5x20kg 5x30kg 5x40kg 5x50kg 5x60kg 5x60kg

Between sets 3x negativ ring MCU

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Mike Andridge
July 11th, 2021 at 11:47 am
Commented on: 210711

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.

Comment URL copied!
QiHui Xing
July 11th, 2021 at 11:33 am
Commented on: Workout Tips
Comment URL copied!
Joe Conradi
July 11th, 2021 at 11:11 am
Commented on: 210711

Scaled to:

1 30# weighted - strict pull-up and dip per MU

2x70#DBs front squat for OHS


10:07

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Chris Sinagoga
July 11th, 2021 at 1:13 am
Commented on: 210711

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

(edited)
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Mike Andridge
July 11th, 2021 at 12:04 am
Commented on: Workout Tips

Awesome workout description Paul!!--

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Jim Rix
July 11th, 2021 at 4:58 am

That was nuts!

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