Saturday

220903

Workout of the Day

51

Complete as many rounds as possible in 15 minutes of:

4 bar muscle-ups
6 dumbbell Turkish get-ups
8 ring push-ups

♀ 30-lb TGU ♂ 45-lb TGU

Post rounds completed to comments.
Compare to 161108.


Scaling:
Modify the bar muscle-up and reduce the weight so you’re able to work through the reps with minimal rest.

Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
3 bar muscle-ups
6 dumbbell Turkish get-ups
8 ring push-ups

♀ 20-lb TGU ♂ 30-lb TGU

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
4 jumping bar muscle-ups
6 dumbbell Turkish get-ups
8 push-ups

♀ 10-lb TGU ♂ 15-lb TGU

The Dumbbell Turkish Get-Up

The dumbbell Turkish get-up tests and advances the margins of our capacity to stand from the ground by adding load. Coordination, balance, flexibility, and strength are all challenged with the practice of this movement. Move slowly and deliberately at first until the positions become familiar. Then, strive to perform the movement smoothly with fluid transitions between positions.

WatchThe Dumbbell Turkish Get-Up

The Ring Push-Up

10

Requiring more stability in the shoulders and the midline, while also increasing depth, the ring push-up is significantly more difficult than traditional push-ups on the floor.

Watch The Ring Push-Up

Comments on 220903

42 Comments

Comment thread URL copied!
Manchild Manchild
November 2nd, 2022 at 7:57 pm
Commented on: 220903

subbed:


4 bar MUs

12 black-box step-ups

8 TRX push-ups


TRX cables were cutting up my arms, so did regular push-ups after first 2 rounds


4 rounds + 2 MUs

Comment URL copied!
Jeffrey Howard
September 25th, 2022 at 11:20 pm
Commented on: 220903

M/26/5'8"/170lb

CrossFit AFK


4+7 - Rx (Bar muscle-ups need a lot of practice. 2s and 1s to get through them. Need to work on laying back longer and not pulling so soon. Get-ups felt okay, 3 per arm was okay. Left shoulder is less stable. Did 4s on ring push-ups. No reason to go unbroken and risk having to rest longer before the muscle-ups. Treated it as a faster paced skill session.)

Comment URL copied!
Jeff Chalfant
September 24th, 2022 at 8:04 pm
Commented on: 220903

1 rep short of 5 rounds as rx’d but might’ve done a couple extra push-ups round 3. First set of bar muscle ups was without kipping and so was the first rep on rounds 2-4…

MU unbroken and push-ups unbroken until final round, when I hit a hard wall with regard to shoulder/triceps stamina.

Rings set slightly lower than the box I had my feet on. Easy 2600m row to warm up.


175Lb/43y/176cm

(edited)
Comment URL copied!
Jake Kiddoo
September 20th, 2022 at 2:22 am
Commented on: 220903

4 plus 6 rx

Comment URL copied!
Jake Kiddoo
September 20th, 2022 at 2:21 am
Commented on: 220903

4 +6 rx

Comment URL copied!
Wil Kinsey
September 16th, 2022 at 2:50 pm
Commented on: 220903

Subbed 8 c2b for mu. Used 40# kb. 4 rounds + 2 tgu

Comment URL copied!
Chris Meldrum
September 11th, 2022 at 9:15 pm
Commented on: 220903

Subbed ring muscleups.  3 rounds + 1 TGU.


Took this at a measured pace, shooting for about 1 min for MUs, 2 min for TGUs, and 1 more min for ring push-ups.  Muscle-ups as singles, not as snappy today.  Pretty consistent pacing with TGUs, switched hands every 3.  Unbroken push-ups.


49m/5'10"/180

Comment URL copied!
Dave DeCoste
September 9th, 2022 at 6:14 pm
Commented on: 220903

5 rounds + 6 reps

Rx

Comment URL copied!
Amedeo Alessio Cerea
September 6th, 2022 at 1:23 pm
Commented on: 220903

Intermediate

3+6

Comment URL copied!
Ralph Keeley
September 6th, 2022 at 3:35 am
Commented on: 220903

M/36/6’/176#


5+2 with 40-lb. dumbbell


Deo gratias

Comment URL copied!
Guilherme Souza
September 6th, 2022 at 1:12 am
Commented on: 220903

Rx'd

5 Rounds + 3 Bar Muscle Up

Comment URL copied!
Alexandre Beaulieu
September 5th, 2022 at 8:46 pm
Commented on: 220903

6+2 Rx

M/35/197

Comment URL copied!
Luis Oliveira
September 5th, 2022 at 6:02 pm
Commented on: 220903
Comment URL copied!
Benoit Bequignon
September 5th, 2022 at 3:53 pm
Commented on: 220903

4+1

Rx’d

Comment URL copied!
Park Hyunwook
September 5th, 2022 at 6:39 am
Commented on: 220903

m/50/85


5jmu

35#


3r+9

(edited)
Comment URL copied!
Pavel Lyubanskiy
September 5th, 2022 at 5:56 am
Commented on: 220903

5rounds

Comment URL copied!
A S
September 5th, 2022 at 5:31 am
Commented on: 220903

5xd

10kg dumbbell for TGU

strict pull-ups

Comment URL copied!
Phill Kiddoo
September 4th, 2022 at 11:54 pm
Commented on: 220903

5 rxd

Haven’t done TGUs and RPUs in a long time.

(edited)
Comment URL copied!
Reymond Kiddoo
September 4th, 2022 at 11:40 pm
Commented on: 220903

3 + 1 bar muscle up RX!

Comment URL copied!
Jonathan Elmore
September 4th, 2022 at 10:07 pm
Commented on: 220903

4+10 Scaled Jumping MU, #35 TGU, Handles instead of rings

Comment URL copied!
Damien Leroux
September 4th, 2022 at 8:42 pm
Commented on: 220903

Rx : 3 rd’s + 4tgu (22,5kg switch each rep)


https://youtu.be/_P3C3ywUZ3Q

Comment URL copied!
Shane Azizi
September 4th, 2022 at 7:42 pm
Commented on: 220903

15 minuets of bar muscle-up practice.

Comment URL copied!
Sam K
September 4th, 2022 at 7:30 pm
Commented on: 220903

Rx

Outside (90F) with 47lbs mini barbell

Got stuck on 6th round of BMU and Turks took a majority of the time.


5 rounds + 10 reps


Son(14)

@C2B pull-ups & 22lb dumbbell


4 rounds even

Comment URL copied!
Troy Bruun
September 4th, 2022 at 6:02 pm
Commented on: 220903

15min AMRAP: 5rds+1


4 Ring MU

6 KB TGU (35lbs)

8 Ring Pushups


GWU: 3x 400m Jog/10RingRow/5Pushup/10HollowRock


SPWU:TGU practice ^Wod

Ring Push-up Practice

MU: Scap Pulls/Strict Pull-up/C2B/practice scale for wod

Comment URL copied!
Marco Antonio Menéndez Villa
September 4th, 2022 at 4:35 pm
Commented on: 220903

4 rds

3 bar muscle ups instead of 4

17.5 kg DB (38.5 lb)

(edited)
Comment URL copied!
Simon Eirelid
September 4th, 2022 at 8:51 am
Commented on: 220903

Complete as many rounds as possible in 15 minutes of:

4 bar muscle-ups

6 dumbbell Turkish get-ups

8 ring push-ups

♀ 30-lb TGU ♂ 45-lb TGU


Score: 6rds

Did this as Warm-up. Never done TGU in a workout before, liked it!

Comment URL copied!
Mike Munsee
September 3rd, 2022 at 11:08 pm
Commented on: 220903

M 52/205/6’

Scaled to jumping bar muscle ups and #35 Turkish getups.

4rnds+4+6.

Comment URL copied!
Lincoln Kerger
September 3rd, 2022 at 9:45 pm
Commented on: 220903

Scaled/subbed

15 min AMRAP

6 CTB Pull-ups

6 TGU (25# DB)

8 Ring push-ups

4 rds + 6 CTB


Kept the TGU light and went slow. I did a real number on my back the same day the last time I did TGUs thinking they had something to do with the injury, so I was very reserved about doing them. That rotation of the lower back under load, albeit light, worried me. So far so good.

Comment URL copied!
James Gentile
September 3rd, 2022 at 8:23 pm
Commented on: 220903

Home gym Equipment subs. HSPU for BMU. 50lb TGU. X12 push-ups on DBs.


4 rounds + 2 HSPU.


Completed after 220902. A few pauses for childcare needs.


Comment URL copied!
Steve Day
September 3rd, 2022 at 7:30 pm
Commented on: 220903

Scaled Mu to Chest 2 bar pull-ups

45lb kettlebell TGU


6rounds + 12 reps

(edited)
Comment URL copied!
Michael Arko
September 3rd, 2022 at 5:59 pm
Commented on: 220903

Subbed chest-to-bar pull-ups, used 23lb dumbbell

6 rounds, flat


Last time, diff subs: 3 pull-ups + 3 dips = 1 muscle up, 28lb dumbbell

3rds + 22 (12pu/10dip)

Hard to compare

Comment URL copied!
Antonio Alves
September 3rd, 2022 at 5:41 pm
Commented on: 220903

Modified

--

5 minutes for max reps of:

Bent-over rows @ 2 X 10kg DB

Bench dips

TGU @ 10 kg DB

Incline push-ups

Single-arm overhead lounges @ 10kg DB


75 / 52 / 12 / 50 / 60

--

Peace.

Comment URL copied!
Kobe Breazeale
September 3rd, 2022 at 4:43 pm
Commented on: 220903

4 chest-to-bar pull-ups & 4 dips

6 dumbbell Turkish get-ups (15lb)

8 ring push-ups


4 + 4 dips

Comment URL copied!
Lee Robinson
September 3rd, 2022 at 4:23 pm
Commented on: 220903

Lee 43 (15kg TGU) 6+10 Rounds

Noah 14 (7.5kg TGU / Inverted Row) 3+1 Rounds

Christy 41 (7.5kg TGU / Inverted Row) 4+3 Rounds

Comment URL copied!
Jonathan Elmore
September 3rd, 2022 at 2:48 pm
Commented on: 220903

Warmed up with #20 vest and jog did 2 miles then just kept going no vest another 4+ miles. Maybe I’ll do the WOD this afternoon.

Comment URL copied!
Coastie Nick
September 3rd, 2022 at 2:14 pm
Commented on: 220903

Rx’d: 4 rds + 5 reps


Completed right after 220902


161108: 3 rds + 3 reps (with ring MUs)


Comment URL copied!
Marco Delli Carpini
September 3rd, 2022 at 1:53 pm
Commented on: 220903

Wasn’t sure how to program TGU so I did 3per side with 30lb,, 5 total rounds of 4 Strict Pull ups, 3Each side TGU w30lb and 8Bosu ball Push-ups

Comment URL copied!
Charles Meyers
September 3rd, 2022 at 1:52 pm
Commented on: 220903


Beginner Option:

Complete as many rounds as possible in 15 minutes of:

jumping bar muscle-ups

6 dumbbell Turkish get-ups

push-ups

15-lb TGU

5rds + 2

(edited)
Comment URL copied!
Steven Thunander
September 3rd, 2022 at 12:40 pm
Commented on: 220903

Globo wod: If you don't have a pullup bar suitable for bar muscleups, secure a barbell in a rack or rig with a band and do 6-8 jumping bar mu. Failing that, sub 8 chest to bar pullups. If you don't have rings, sub TRX pushups, or 12 pushups on dumbbells. Turkish getups as Rxed.

Comment URL copied!
Tim Greenfield
September 3rd, 2022 at 11:28 am
Commented on: 220903

For me it is not clear in video, is 6 TGU 3 each side or 6 each side. So I did 3 each side is that my 6 total?

Comment URL copied!
Cory Treharn
September 3rd, 2022 at 10:05 am
Commented on: 220903

First CrossFit workout in over a year!


4rds + 8 reps


Scaled MU to Pull ups + straight bar dips.

Scaled TGU to 20#

Comment URL copied!
Chris Sinagoga
September 3rd, 2022 at 3:49 am
Commented on: 220903

Champions Club Scaling Notes


RANT

Footbaaaaaaaaaallllllllllllllll!


WORKOUT THEMES

Weightlifting, gymnastics. CrossFit-specific. Scaling an obstacle, range of motion, unilateral loading, lunging, pushing without connection are also themes


SHORT MEDIUM LONG


LIGHT


MEDIUM x


HEAVY


COORDINATION SCALE

Pick two of the following for an AMRAP in 15: kipping pull-ups, lunges, ring hold. Practice the other movement in the warmup.


STAMINA SCALE

5 minutes of bar muscle-ups

5 minutes of tgu

5 minutes of ring push-ups


STRENGTH SCALE

AMRAP in 15 minutes of:

4 strict pull-ups

8 ring push-ups

12 one-arm overhead lunge


MY STUFF

Checked the mother of all boxes today. Made up the 9-6-3 workout with an empty bar


GENERAL FEAR LEVEL: 6

Comment URL copied!