3 rounds for time of:
10 muscle-ups
10 forward rolls
20 alternating single-leg squats
20-meter handstand walk
Compare to 101203.
Post time to comments.
Scaling:
Today’s workout is a bit off the beaten path and will definitely get you out of your comfort zone. This workout is a true expression of coordination, agility, accuracy, and balance (the neurological skills in the 10 general physical skills). Without these skills, learning new movements and connecting the dots becomes very difficult. For most, expect this workout to be on the slower, less-intense side of fitness — this is OK. Today is a great day to practice skills and challenge yourself with new movements. Less-experienced athletes should reduce the difficulty of each movement, but maintain the movement function to the best of their ability (e.g., scale the handstand walk to a bear crawl). Have fun today!
Intermediate option:
3 rounds for time of:
5 muscle-ups
10 forward rolls
20 alternating single-leg squats
10-meter handstand walk
Beginner option:
3 rounds for time of:
5 low-ring muscle-up transitions
5 forward rolls
20 alternating reverse lunges
10-meter bear crawl
Resources:
The Muscle-up
The Forward Roll
The Single-leg Squat
The Handstand Walk
The Bear Crawl
Find a gym near you:
View the CrossFit map
Featured photo:
Bear Crawls at the 2022 CrossFit Games Mock Affiliate
Comments on 240615
29 Comments
M/45/140lb
24:59 RX
*Might have missed the intended stimulus but I finished as written.
M/28/5'8"/180lb
CrossFit AFK/Brave Heart CrossFit
14:36 - Sc
1st round Rx, It took 7-minute to do so I scaled the next 2 rounds to 1/2 everything to get it done closer to the 15-minute mark (The soft CAP for class today). Mostly the Muscle-ups took me a while, round 1 was doubles and then I did 2-3 for the 2 1/2 rounds.
18:19 rx’d. I couldn’t do the forward rolls on the last round because I was feeling sick.
18:15
10 UB bar muscle ups
1 forward roll on rings
20 alt. Pistol Sq. *slightly elevated heels
20m HSW
16:50 intermediate and paced-
with 5 strict muscle ups
each round, ass to ankle pistols, 10m hs walk in 2 sets each round. Muscle ups UB round 1, 3 breaks round 3.
45yo/176cm/174lbs
M/38/6’/174#
3 rounds for time of:
5 strict ring muscle-ups
10 forward rolls
20 alternating single-leg squats*
30 ft. handstand walk
*No medicine ball for pistols. Full depth.
16:00
Deo gratias
3 rounds for time
10 muscle ups
20 pistols
60-sec hs hold
20:00
3 rounds for time of:
5 jumping muscle-ups
10 forward rolls
20 TRX alternating single-leg squats
30 handstand shoulder taps
15:36
Modified the MU for a bar MU progression bc had no access to rings nor high bar but I don’t think it had too much of an impact on the time.
For HSwalks did 20x hand releases on HS hold position.
But noticed at the end of the workout that the forward rolls helped *a lot* for my HSwalk practice since I loose the fear of falling forward so practiced those pretty good.
26:08
Modified this one:
3 rounds
5 dips from bench + 3 pull ups
5 roll to stand
20 alt reverse lunges
10 m Bear crawl
8:08 mins
3 rounds for time of:
5 low-ring muscle-up transitions
5 forward rolls
20 alternating reverse lunges
10-meter bear crawl
11:02
1k run 5:20. No time for WOD today.
37 / M / 5'9" / 140lbs
5 bar muscle-ups
10 forward rolls
20 alternating single-leg squats
20-meter bear crawl
19:56
Tried warming up with handstands, but my wrist couldn't take it today.
2 rds + 5 Muscleups in 36min (strapped for time today)
Did 10 Ring (teared some skin) + 15 Bar Muscleups and 20 Wall Facing Elbow Taps as a substitute for the HS Walk, otherwise rx
Did 240614 (The Chief), results there. Then just did many rounds of 1 wall walk, 3 CTB pull-ups, 2 candlesticks afterwards.
Rough go today. Just didn't have much in the tank and not sure why. Oh well, live to fight another day.
5 muscle-ups
18:13
13:00
Rx except for 40 air squats 2nd and 3rd rounds (after hip pain first round) and bear crawls for handstand walk.
M- 53/ 5'7 / 210
Intermediate scale- seated on floor muscle-ups, 10 forward rolls, 20 band assisted single leg squats, 5 hand release wall walks.
20:32
3 rounds for time of: (modified)
20 jumping C2B plus 20 weighted dips (2-15# plates off box)
10 rock & roll get ups
20 alternating single-leg TRX squats
10-meter bear crawl plus 20 shoulder taps in pike off box
21:42
My 100# dog thought bear crawls were an invitation to play, so lost some well worth it time there...Finished with 3-60 second low plank holds, hanging hollow holds & 3 sets of 20 low TRX rows after the clock stopped.
Good work!
Beginner option: 12:46
Did 3 rds of 15 Chest to Bar/Dips, 10Front Roll/Back Roll, 20 SLS to 12” box, 60m Bear Crawl
21:12
Note: doing front roll then backwards roll helps with dizziness
CF should prescribe 400m bear crawl for time. That’s a full body workout!
Haha, true! But HQ, please don't.
Nice job! A 400m BC? Sounds more brutal than the 400m walking lunge they’ve programmed before.
3 rounds for time of:
5 low-ring muscle-up transitions
10 forward rolls
20 rack assisted alternating single-leg squats
30 handstand shoulder taps
19:10
Inter
Sub muscle ups for X4 pull ups + dips
Sub walking hand stands for x30 hand stands shoulder taps
7.21
7.44
7.30
Globo wod: Subs for muscle ups are either 13 bar muscleups or 20 chest to bar pullups and 20 TRX or weighted bar dips. Single leg squats can be subbed as deep box stepups, single leg squats to a bench, or band /rack/rig assisted single leg squats. Handstand walk 20m is about 65 feet so break it into shorter segments if needed. Sub 50m (180ft) bear crawls if your globo says no to handstand walks. Forward rolls as rxed. If gym layout doesn't allow for this to be done as written consider spending 10 minutes on each component today. Finally if your gym has a gymnastics area (such as a YMCA) see if you can utilize that space today.