6-5-4-3-2-1 reps for time of:
Strict muscle-ups
1.5x bodyweight front squats
Post time to comments.
Scaling:
This is a high-skill and heavy couplet. Beginner-level athletes can modify the muscle-up and reduce the load on the front squat.
Intermediate Option:
6-5-4-3-2-1 reps for time of:
Strict muscle-ups
Bodyweight front squats
Beginner Option:
6-5-4-3-2-1 reps for time of:
Jumping pull-ups
Push-ups
Front squats, ♀55 lb ♂ 75 lb
Comments on 220918
56 Comments
CFWUx2 10*45/95*2 5*135/145
13:03
156 FS (1*body weight)
Rx. 16:39
Front squat 272-lbs
subbed 5 air squats for 1 front squat
17:10
6-5-4-3-2-1
strict pull up + 4 kg medball
strict ring dips + 4 kg mb
fsq bw 82,5 kg
13:47
beautifull execution. Congratulations!
9:58
Con menos que 75% para preservar intensidad. Sirviò fui ub cada ronda. Los muscleups fueron estrictos desde sentado en anillas bajas. Falta colgar algo para poner las altas todavía, y la soga!
Laburè con 90 pesando cerca de 75
M/27/5'8"/170lb
CrossFit AFK
12:19 - Rx 255lb barbell (Missed one muscle-up in the round of 4. Legs are pretty sore today and did a quick warm-up because I was low on time.)
I question the second point on "Loose Fingertip Grip". I mean, it can be done...but if you are a cleaner (Oly) I do not think it should be done. Thoughts?
I used to feel this way too, but now I don't. If someone doesn't have excellent wrist flexibility, then forcing a full grip is going to roll the bar forwards and limit how heavy they can lift. If your goal is to front squat heavy, then a loose grip is OK. If instead you are using the front squat as an assistance exercise to the clean, then you need flexible wrists and should consider a full grip.
I know this was years ago, but I just saw this. Even elite weightlifters will loosen up their grip when catching the clean to improve their front rack. Then they'll adjust their grip before the jerk. Ideally, yes, get that full grip in the front squat. Most folks just can't do it & maintain a solid front rack. In my opinion, it's something for our athletes to strive for, but it's okay not to require it.
I know this was years ago, but I just saw this. Even elite weightlifters will loosen up their grip when catching the clean to improve their front rack. Then they'll adjust their grip before the jerk. Ideally, yes, get that full grip in the front squat. Most folks just can't do it & maintain a solid front rack. In my opinion, it's something for our athletes to strive for, but it's okay not to require it.
SC to 195# & str PU dips...27:50
Done 11/20. Intermediate @ 195lbs. no rings so subbed strict pull-ups and dips.
5:53
10min01 @120kg
Rx
Log in to comment button is dead on safari on my iPhone. Duck duck go works again though! (Used to be the other way around)
10:31 scaled with 185lb. and reversed the order of the squats to ascend. Did all unbroken sets on both movements. 1.5xbw
is 12lb under my all time PR, so no thanks!
Started a round every 2 min to try to keep HR and breathing down due to hazardous smoky air. I did the last muscle up early to give myself more rest before the final set of front squats which was hard-as were the sets of 5,4, and 3 on muscle ups. Muscle ups were mostly an explosive pullup into the dip but the last rep on the aforementioned sets required a hard fought transition.
Squat shoes, 12” soft butt target, and did the last set of squats belted.
warmup was 2 rounds: 6 tempo false grip ring rows, 6 tempo push-ups, 10 tempo squat to stand, 10 second hollow hold to L sit to land in squat, then build up 10s bottom of dip hold, 5 sec top of dip hold+5sec negative+5sec hold +5sec dip., 1 strict MU
6fs@95,5@125,4@155,3@185,2@205, and 1 rep at 225lbs. each set followed by a strict Muscleup.
176lb/43y/176cm
5:00 s
jumping pull ups (bar at wrist height)
push ups
front squat (85#)
F/26/5’5/148
CrossFit AFK
11:23, scaled
no rack, 135# front squats
toe muscle ups
9:43
185 lbs
Rx'd
17'48"
255lb front squat
bodyweight 77kg
M/36/6’/175#
6-5-4-3-2-1
Strict ring muscle-ups
1.25x bodyweight front squats (225 lbs.)
9:42
Deo gratias
Pull up, Dip, 95# FS
5:22
m/50/87
18-15-12-9-6-3 pull-up+dip
bodyweight fs
14:58
No rack. Kept the front squats pretty light (95#s) muscle ups were strict on rings 8:04. Had a couple of interruptions.
8:11 body weight FS 175#, strict pull-ups and strict dips
Kipping RMU/ 185LB(80% fsq)
PESO CORPORAL 165LB
We did the beginner option
6-5-4-3-2-1
I felt like the workout was getting easier as we went. I felt like I was jumping higher to the pull up bar.
Front squat 90 sec rest + 2 pull-ups
6 @45/95/115
4 @135/155
3 @185
6-5-4-3-2-1
Pull-ups
Push ups x3
Front squats 135lbs
Time 10:10
5x15 leg extensions EMOM @55lbs
6-5-4-3-2-1 reps in 10:59 of:
Pull-ups
Push ups
185# front squats
Banded Strict Muscle-Ups
Bodyweight Front Squats (80 kg / 176 lbs)
12:48
https://youtu.be/QMIfi68atmc
BMU, 105kg bar, 74 BW, 15:22
No access to rings or pull-ups since the bar is part of my squat rack, so…
6-5-4-3-2-1 front squats, 155#
12-10-8-6-4-2 unsupported bent over rows, 53# kb and push-ups on dumbbells
10:30
squats a little shallow.
59/5’8”/155
5:51 beginner with kipping pull ups.
155lbs front squats (~bw)
3x pull-ups + dips (9+9, 8+7, 6+6, 5+4, 3+3, 2+1)
7:56
Might have gone heavier on FS
Modified:
--
18-15-12-9-6-3 reps for time of:
Inverted rows
Bench dips w/ elevated feet
DB front squats @ 2x 12,5 kg DB
> 14'45''
--
Peace.
12:45 Rx @ 295 FS
M/35/197
Didn’t run the clock today
Low ring MUs from my pull-up bar
FS started at 205 (1x BW) but had to drop to 185 in the round of 4
Wasn't having S.RMU so scaled to RMU and idk what happened but 1.5 bw fsq was just not there so laced in 250 and 225 to scale. Bw is 168lbs finished 17:40
Intermediate (170#) / subbed (attempts at) strict bar MUs: 15:12
Completed a few SBMU without kipping, but a lot of chicken-winging
Intermediate @225lbs
11:23
Dropped bar in 3s round, took a minute to work up the will to clean it. Front squats done with arms crossed due to elbow pain. Rings done in basement from knees, pretty well strict for all reps.
Scaled to regular muscle-ups and 1.25x bw front squats (225#), 16:59.
This was plenty weight on the front squats. Failed a rep in round of 5 and had to strip some weight to get the bar back up to the rack. Muscle-ups all singles – went pretty good today. Cooled down by chopping some wood in the back yard.
49m/5'10"/180
Used Steven’s suggested sub for strict ring MU. Those transitions are surprisingly taxing mid workout. I used this example
https://youtu.be/xthCe-_A-xg
6-5-4-3-2-1 reps for time of:
2 strict chest to bar pull-ups + 2 strict ring dips + 2 muscle up transitions per rep (12-10-8-6-4-2)
Bodyweight front squats
155 lbs. front squat.
Only the first 1-3 reps of c2b were strict
Switched MU sub station every rep.
26:53 but didn’t rush it
6-5-4-3-2-1 reps for time of:
Jumping pull-ups
Push-ups
Front Squats 135 lb
9:54
WOW! that sucked and was a blast at the same time!
8:53 jumping MU and #175 FS
Did 220915 as warmup posted there. I’ll be feeling this tomorrow.
Lee (BW FS) 6.45
Noah (1/2 BW FS & 37.5kg Lat Pulldown) 7.27
Globo wod: If you don't have rings today do strict bar muscleups, or substitute. Subs for muscleups include 2 strict chest to bar pullups, 2 strict ring dips and 2 muscle up transitions per rep (if you have rings). Sub for ring dips are weighted bar dips or 2 to 1 pushups on dumbbells. For front squats, if you don't have a barbell available sub 2 to 1 dumbbell front squats at bodyweight, or 3 to 1 dumbbells front squats 50/35lb dumbbells.
Great work
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Gymnastics and weightlifting. Squatting with upright torso and demands on hips and ankles. Clearing an obstacle, pulling with extra range of motion, pushing with extra range of motion, loss of connection, gymnastics and weightlifting strength.
SHORT MEDIUM LONG
LIGHT
MEDIUM
x
HEAVY
TECHNIQUE SCALE
AMRAP in 15 minutes of:
10 front squats
10 kipping pull-ups
10 push-ups
CONSISTENCY SCALE
AMRAP in 15 minutes of:
5 front squats (heavy)
10 (pick either strict ring dips or strict ring pull-ups - whichever is your limiting factor)
INTENSITY SCALE
Sub rope climbs for muscle-ups, practice muscle-ups in the warmup
MY STUFF
12-10-8-6-4-2 of pistols
6-5-4-3-2-1 of strict muscle-ups from ground, no false grip
GENERAL FEAR LEVEL: 5
That looks effortless. Wow.
Agree. Visualisation really helped establish the fine details of the exercise. Well done CrossFit✔️