Friday

220603

Workout of the Day

41

For time:

30 strict muscle-ups

Post time to comments.
Compare to 210924.


Scaling:
Reduce the difficulty so you can perform multiple reps unbroken when fresh but not necessarily attempt to string sets together for the entire workout. Ideally, complete 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

Next-level Coaching: Muscle-ups

Everyone wants those sexy ring muscle-ups, but most don’t have an effective plan to obtain them. And if they do manage to swing around and find themselves on top of the rings, they don't know how they managed to get there or what to do to get better. Effectively coaching someone else through the movement is even more difficult. So how do we bridge that gap and help people learn how to coach the muscle-up?

Read the article Next-level Coaching: Muscle-ups

Muscle-up Home Run

4

CrossFit Seminar Staff Head Trainer Brian Chontosh breaks down the muscle-up: "It's like baseball. You can hit a home run ... but if you don't step on first base, second base, and third base, when you step on home plate they're going to call you out."

Watch Muscle-up Home Run

Comments on 220603

39 Comments

Comment thread URL copied!
Sebastian Wieczorek
November 13th, 2022 at 5:03 am
Commented on: 220603

emom'10

3 strict pull ups

3 strict ring dips

10 jumping squats

accomplished

Comment URL copied!
Blas Raventos
August 9th, 2022 at 9:18 pm
Commented on: 220603

13:51


Afuera en el parque de agronomía.

Muy linda experiencia.

Gracias.

Comment URL copied!
Jade Teasdale
June 29th, 2022 at 4:13 pm
Commented on: 220603

A little late. But this is one of my favorite workouts. First time not doing it strict. I learned kipping recently. 9:31

sets of 5 until about 15 & then, 3s, 2s & a couple singles. Dips (pushing) strength was the limiting factor today. Coming back from a dislocated clavicle.

Comment URL copied!
Jeff Chalfant
June 24th, 2022 at 8:44 pm
Commented on: 220603

9:53 as rx’d on rings, and fasted. Not bad for having taken a break from most pulling for a while but not at my best. Tried to maintain sets of 4 but broke down on set 3 (4-4-3-3-2-1’s) Found after about 20, that putting the rings a tad wider helps me not shred my triceps and fore arms (in a bad way) on the straps.


185#43%176cm

Comment URL copied!
Braxton Glass
June 21st, 2022 at 2:45 pm
Commented on: 220603

58 yo m 5’5” 153 lbs


For time:

30 modified (feet on ground w/ Kip) muscle-ups


5:40

Comment URL copied!
Jeffrey Howard
June 13th, 2022 at 8:12 pm
Commented on: 220603

M/26/5'8"/170lb

CrossFit AFK


14:42 - Rx (Not that fast today, did 3-3-2-2 then finished with singles. Had three misses towards the end, took a lot of time to recovery and make the reps up.)

Comment URL copied!
Dan Morris
June 7th, 2022 at 12:35 pm
Commented on: 220603

PR got ~20 and subbed 3 pull-ups / 3 dips per 1 MU


17 mins

Comment URL copied!
Ralph Keeley
June 6th, 2022 at 1:19 am
Commented on: 220603

M/36/6’/170#


10:48 Rx (Lots and lots of singles)


Deo gratias

Comment URL copied!
Jeff Chalfant
June 5th, 2022 at 11:04 pm
Commented on: 220603

Test

Comment URL copied!
Az Native
June 5th, 2022 at 4:50 pm
Commented on: 220603

At work so no MU. Scaled to 80% so 72/72 pull-up/ring dip. Horrible after sleepless night.

17:30.

Comment URL copied!
Antonio Alves
June 5th, 2022 at 10:44 am
Commented on: 220603

Modified:

--

AMRAP in 15' of:

10 inverted rows

10 bench dips, feet elevated

SCORE: 10 rounds + 10 rows

210924: 10 rounds

--

10 km biking as warm-up.

Peace.


Comment URL copied!
Patrick Doyle
June 4th, 2022 at 11:50 pm
Commented on: 220603

15 mins of Bar Muscle Ups

34 Band assist Bar Muscle Ups

Used 2 Small Bands

Comment URL copied!
Troy Bruun
June 4th, 2022 at 5:18 pm
Commented on: 220603

12:10

Comment URL copied!
Derek Eason
June 4th, 2022 at 3:56 am
Commented on: 220603

Rx with a 20lb. weight vest - 10:42


(edited)
Comment URL copied!
James Gentile
June 4th, 2022 at 1:56 am
Commented on: 220603

subbed with 10 rounds of 5 strict pull-ups and 5 strict bar dips.


6:39


210924 - similar scale, however the bar dips were box assisted. 6:45.

Comment URL copied!
Lincoln Kerger
June 4th, 2022 at 12:14 am
Commented on: 220603

Completed 220602 first, results there.

Then, for time

30 CTB Pull-ups

30 Ring dips

6:27


Charlie, ditto what Chris, Jim, and Mike said - hope you keep posting now and again. Everyday I look to see "what did Charlie do today". Best of luck to you!

Comment URL copied!
Charlie Pokorny
June 4th, 2022 at 12:01 am
Commented on: 220603

Thanks Mike Jim Chris and Jonathan!

I will try to post the occasional WOD here and there.

Much appreciation!

Comment URL copied!
Renato Gonzalez
June 3rd, 2022 at 11:38 pm
Commented on: 220603

Scaled to Beginner:


10rds for time

3 ring rows

3 push ups


4min

Comment URL copied!
William Laerte
June 3rd, 2022 at 10:34 pm
Commented on: 220603

30 pull ring

30 dip + band


age 39


scale.

15'

Comment URL copied!
Aaron Brumit
June 3rd, 2022 at 10:06 pm
Commented on: 220603

Copied Chris’s format and did 30 slow, strict ring dips and ring pull-ups with full ROM. Followed that up with the same on bars.

(edited)
Comment URL copied!
Sam K
June 3rd, 2022 at 9:45 pm
Commented on: 220603

My first strict ring muscle up, had been using low rings with feet elevated. Real ones are much harder. Only got 4 by 15min cap. My son(14) did low rings, one foot down and completed 30 in 7min.

Comment URL copied!
Coastie Nick
June 3rd, 2022 at 8:56 pm
Commented on: 220603

Equipment scale: 30 Bar MUs.

First eleven strict (chicken-wing’d a bit), last 19 w/kip. 7:39


210924: same eq. scale: 5 strict, 25 kipping

Comment URL copied!
Fabian Delaflor
June 3rd, 2022 at 8:38 pm
Commented on: 220603

15’ of

10 strict pull ups

10 ring dips

4 rounds + 6 pull ups


then


4 rounds of 22 #15dbs bench press

Comment URL copied!
Jonathan Elmore
June 3rd, 2022 at 8:29 pm
Commented on: 220603

Did 10 rounds of 3x 3 second ascent and decent pull ups and ring dips followed by a 200m jog


Then a few hours later 5 rounds but ski erg. 250m and 10x 45lbs good mornings


Sorry to see you go Charlie!

Comment URL copied!
Luis Oliveira
June 3rd, 2022 at 5:34 pm
Commented on: 220603

Took me 30min to perform all 30 reps with thick elastic bands attached to each ring.

Comment URL copied!
Christian Palomino
June 3rd, 2022 at 3:39 pm
Commented on: 220603

Mi primera vez que hago 30 estrictos, jamas lo había intentado pero lo hice en 19:20

Comment URL copied!
Jim Rix
June 3rd, 2022 at 3:34 pm
Commented on: 220603

30 bar pull-ups, then 30 ring dips, each with a 5 second descent and full speed ascent. Started at 5-3-then doubles thereafter. Tough work!

Pull-ups: 8:26

Dips: 8:07

Concluded with 30-15-10-5 second ring holds and bar hangs.


59/5’8”/155

Comment URL copied!
Chris Sinagoga
June 3rd, 2022 at 2:34 pm
Commented on: 220603

Dang Charlie! I would still love to see you post your workouts and times on here if it's not too much trouble.

Comment URL copied!
Jim Rix
June 3rd, 2022 at 2:19 pm
Commented on: 220603

Charlie, wow, that’s quite a change! Safe travels and a smooth move. Gonna miss the kind comments and the high bar you set for the 50+ crowd.


And great job today and on Murph earlier this week!

(edited)
Comment URL copied!
Michael Bishop
June 3rd, 2022 at 2:02 pm
Commented on: 220603

I'm glad these are strict, as these are the only types I'm going to do from now on anyways....

Comment URL copied!
Christian Simpson
June 3rd, 2022 at 1:59 pm
Commented on: 220603

Today SC grey band bar MU...11:27

092421: Sc to 30 band bar MU (grey+orange)...9:55

3/08/2021: 30 band bar MU (black)...11:40

Comment URL copied!
Florian Kaufmann
June 3rd, 2022 at 1:57 pm
Commented on: 220603

Beginner Option

4:21

Comment URL copied!
Amedeo Alessio Cerea
June 3rd, 2022 at 1:53 pm
Commented on: 220603

Intermediate

Amrap 15’

27 strict muscle-ups

Comment URL copied!
Michael Arko
June 3rd, 2022 at 1:25 pm
Commented on: 220603

5 rounds of

9 strict pull-ups

9 strict ring dips

5:40


Last time, 9 rounds of 5+5, dips with 1 leg on box - 5:50

Today clearly better BUT the dips got very poor down the stretch, arguably several "no reps" in there as ROM fell off.

Comment URL copied!
Charles Meyers
June 3rd, 2022 at 1:16 pm
Commented on: 220603

Beginner Option:

10 rounds for time:

3 ring rows

3 push-ups

2:40

Comment URL copied!
Jon Wilson
June 3rd, 2022 at 12:26 pm
Commented on: 220603

Kipping

14:33

Comment URL copied!
Mike Andridge
June 3rd, 2022 at 10:42 am
Commented on: 220603

Made up yesterday's wod-scaled results there.


Charlie P---Good luck with everything!! We'll miss you and check in once in a while.


Chris M. Hmmmm--is it too late to join this #weightvestmonth thing????:)

Might start Saturday...

Comment URL copied!
Charlie Pokorny
June 3rd, 2022 at 3:59 am
Commented on: 220603

6:38 Rx'd

Compare to 210924: 8:56 Rx'd

m/54/5'11"/190#


This will be my last post here for the indefinite future.

I'm relocating to Brooklyn, dissolving my home gym, moving into an apartment and joining a box.

Thank you mainsite for the workouts, Chris for your daily notes, and to everyone who posts here!

Comment URL copied!
Chris Sinagoga
June 3rd, 2022 at 2:20 am
Commented on: 220603

Champions Club Scaling Notes


RANT

I've had beef for a while with the phrase "make this the best part of your athletes' day". I can agree with that in terms of them getting to be in the environment with their family at the gym, but I think that idea ends when the workout starts. For someone that does not have good upper-body gymnastics strength, doing today's workout would most likely not be the best part of their day. But there is so much value in workouts like today (and yesterday's 30/30 snatch/ghd) if you do them in a way that really addresses your limiting factor. Spending 20 minutes practicing strict pull-ups and strict ring dips is boring as hell, same with whatever muscle-up scale you could use on the low rings. But spend the time on that today and when something like Helen, Fran, Cindy, or Nate comes up you'll be thankful you made the sacrifice on this random Friday workout in June.


WORKOUT THEMES

Scaling an obstacle with an emphasis on strength. Pulling, pushing, loss of connection, and transition position are also themes.


SHORT MEDIUM LONG


LIGHT


MEDIUM


HEAVY x


SCALING FOR LIMITING FACTORS

Strength - practice strict pull-ups and strict dips for 20 minutes

Strength, for real - practice ring/parallel bar holds and hanging from a bar for 20 minutes

Coordination - honestly, skip the low rings and find some kind of odd object to climb. Monkey bars, a short tree, a fence... anything informal

Another Coordination - try slow descents from the top, just like the handstand stuff in SLIPS

Stamina - as listed but turn off the timer and go for max reps in each set, then take longer rests between


MY STUFF

I did 30 strict ring pull-ups and 30 strict ring dips. Slow and as full range of motion as possible on each. Took 21 minutes and some change.


GENERAL FEAR LEVEL: 3

Comment URL copied!