For time:
30 strict muscle-ups
Post time to comments.
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
Comments on 210924
41 Comments
CFWUx2 sub 1 mu for pullups/dips
15:14
20 strict(-ish) 10 kipping (to meet the ~15 min recommendation)
beautifull execution. Congratulations!
8:27 Rx
AMRAP 15:
L-sit strict muscle-ups
(hips on the floor, elbows slightly blended)
score: 19
30 weighted pull-ups & dips, 25#
9:21
(PR: 9:06, but better than last time)
November 14th, 2021; forenoon
wu: bike, slips, sg db
wod: 30 rnds
1 str. ring pull up
1 str. ring dip
rest as needed
off the clock, focus on tension
post: ski, bike
8:39 rx’d (no kip but feet came up during transition) Started with 5-3-2-2-2, then singles...failed on rep 24 and slowed down.
Warmup and accessories from CAP: 18-22-10 RhLR/10-10-10 db h. M. Cleans w/50’s
183.6;)/42/176cm
Strict dips but not the pull! 7:17
M/35/6'/175#
10:23 Rx
(Set of four to begin, then doubles through first 20 reps. Ten singles to finish.)
Deo gratias
Scaled
85 reps, in rounds, each round to failure
Ring chest parallel pullups
Transition from parallel to ring dip
Hollow strict ring dips
After WOD 15 minutes jumping the rope
Male 23y 175cm 83kg
Complete as many reps as possible in 15 minutes:
3 kipping pullups
3 dips
9 total rounds -- 54 total reps
6:20 s
leg assisted & small jump dips
F/24/5’5/140
CrossFit AFK
M/25/5'8"/155lb
CrossFit AFK
12:19 - Rx
(Don't have a previous score for 30 strict muscle-ups. Completed the first 15 in about 5-minutes with sets of 3 and then fell off after that. Took another 5ish minutes to do the next 10 in sets of 2. Then went for 5 singles in the last few minutes.)
Rx : 5’32 no focus
https://youtu.be/nk7aR7d4ZUc
equipment/skill/safety sub.
10 rounds: x5 strict pull-ups, x5 bar dips (feet on box)
6:45
15 minutes of
10 strict pull ups
10 ring dips
4 rds +10 pull ups
Then
(5x) 10 #35db row
RX：12'.
https://youtu.be/Eldzkz67FTg
I just practiced muscle up progressions.
Scaled to 30 min of strict mu practice
No rings, so did a scale from Steve with the renegade rows
20min amrap
run 200 with child in stroller (happiness, and crabbiness averted)
10 Renegade rows (30s, heaviest I have)
5 rounds
8:50
strict MU from seated
Sc to 30 band bar MU (grey+orange)...9:55
3/08/2021: 30 band bar MU (black)...11:40
8:56 Rx'd
MU felt good today
m/53/5'11"/200#
Equipment scale: 30 Bar MUs.
First five strict (although I chicken-wing’d a bit), last 25 w/kip. 6:47
Modified:
--
AMRAP in 15' of:
10 inverted rows
10 bench dips, feet elevated
SCORE: 10 rounds in 14' 24''
--
5 km run as warm-up
That looks effortless. Wow.
Did yesterday’s squat workout. Results there.
11:58 Rx
Bottom of rings at eye level(highest I can make them in basement), lean back with feet on ground, strict dip up, drop down
3:14 to get to 30, had 42 reps by 5:00
M/30s/225lbs
Complete as many reps as possible in 15 minutes:
L-Sit Banded muscle ups
15 min.28 reps
9 rounds of
5 strict pull-ups
5 strict dips assisted*
5:50
*1 heel on a box, to support full range of motion
14:59rx
Scaled to
30 strict mu w/ heels resting on end of a heavy bag
6:35
m/51/170
@ Charlie P
Great improvement from yesterday's wod! wow.
Thanks Mike!
I'm happily surprised my strength numbers are still going up in my 50s (thank you crossfit).
As a swim and CrossFit coach, I can wholly endorse the benefits of CrossFit for swimmers. I aspire to get more swimmers / clubs / the sport to buy in to CrossFit for their General Physical Preparedness.
Scaled to:
30 30# weighted strict dips and strict pull-ups
(alternating sets of 5)
6:18
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Testing upper-body strength by removing the skill component and adding a major stamina factor.
MAIN DECISION
Scale the specifics (upper-body pull/push) or scale the general (clearing an obstacle)?
TECHNIQUE SCALE
AMRAP in 20 minutes of:
Run 200 meters
[insert something on the rings]
CONSISTENCY SCALE
AMRAP in 15 minutes of:
8 strict pull-ups
8 strict dips
INTENSITY SCALE
8 rounds of:
8 burpees
1 rope climb
*rest 1 minute between rounds
**practice muscle-up progressions in warmup
INJURY SCALE
Upper-body - Pick a benchmark running distance you want to test, but do a 1:00 hollow hold and 100 squats and immediately before you start.
MY STUFF
I have a sudden urge to want to do a strict muscle-up without a false grip. So spread over the course of the day I probably did about 50 on low-hanging rings with my toes touching the ground.
GENERAL FEAR LEVEL: 5
Globo scale: if you have rings or the gym has some, go as Rxed or follow the scaling listed. You can also work on progressions for 15 minutes and then work strict false grip pullups and deep ring dips. If no rings are available but a TRX is do 10 rounds 3 strict chest to bar pullups and 3 deep TRX dips. No TRX? Then do 10 rounds of 3 weighted bar dips 15/25lbs dumbbell or dip belt, and 3 strict chest to bar pullups. Unweighted (such as at Planet Fitness or hotel gym with a power tower) go AMRAP 15 3 strict pullups 3 strict dips. If dumbbells are the only things available do AMRAP 15 renegade rows 35/50lbs (pushup on dumbbell, then row right, then row left). Keep a good plank throughout the movement.
Bodyweight/ equipmentless scale: If you do not have rings to hang and a power tower or somewhere to do dips do the AMRAP 15 3 strict pullups/dips option. No dip bar? Do 6-8 hand release pushups per round. Railing only? Do 6-8 bodyweight rows. None of this available? Hang a towel on a sturdy tree branch and do 2-3 towel pullups and 6-8 HRPU per round.
No excuses for not working out! 💪 👍. Thanks for the great tips.