Tag Archives: Muscle Ups

Thursday – 101917


18 min EMOM
1st min- AMRAP muscle ups
2nd min- max unbroken double unders
3rd min- rest

*Multiple attempts at DU is ok
*Scale to strict CTB
*Score is total MU or CTB and max unbroken set of DU

Workout of the Day
Deadlifts (315/223)
Lateral bar burpees

*10 min cap

Post your scores to the Whiteboard.

Tuesday – 100317

Charlie in his element, doing whatever he needs to get stronger!

3 rounds NOT for time:
10 wall squats
10 pull-up retractions
10 band pull apart (supinated or palms up grip)

Workout of the Day
Wodapalooza final online qualifier WOD:

For time:
90 double-unders
70 wall-balls (20/14)
50 deadlifts (185/133)
30 muscle-ups
50 deadlifts
70 wall-balls
90 double-unders

This workout is capped at 30 minutes.  If you can’t do muscle-ups, you will do 50 chest-to-bar pull-ups instead.  Scale your pull-ups from there.

Post your results to the Whiteboard.

Wednesday – 082317

Tony a.k.a. Panda with plenty of clearance over the rower.

E2MOM for 12 minutes
One unbroken set of muscle ups

Tabata scoring which means the lowest amount of reps you DID IN ANY ROUND is you final score. For today, if you can’t do muscle-ups, you will do either chest-to-bar or normal pull-ups.

Workout of the Day
15 minute AMRAP
10 overhead squats (135/93)
15 calorie row
50 double unders

Post your scores to the Whiteboard.

Tuesday – 080817

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E2MOM (Every 2nd Minute on the Minute) for 20 minutes:
Perform 5 thrusters (155/108)
Then one unbroken set of muscle-ups.

Score is total muscle-ups completed across the entire E2MOM.  Scale the thrusters as needed to a weight that is heavy, but you can do 5 reps unbroken no problem.  If you can’t do muscle-ups, you will do straight arm pull downs in the rings.  If you are unable to do that, your scale is going to be a little different today.  You will alternate rounds of strict band pull-ups and straight arm pull downs.  So every odd round practice/work on doing strict pull-ups in a band.  Every even round either use the same band or a different one to practice your straight arm pulling strength.  You will only have a score in this workout if you are doing the muscle-ups.

Workout of the Day
AMRAP in 12 minutes:
20 Abmat sit-ups
10 bar facing burpees
10 front squats (135/93)

Post your scores to the Whiteboard.

Friday – 072117

Lauren and Natalie teamed up for one of Coach Big D’s Saturday team workouts. If you haven’t tried a team WOD on Saturday yet, I encourage to come in and give it a shot, they are open to all!

Push Press
Find your 3 rep max.

Compare to 042117.

Workout of the Day
Courtesy of CrossFit Linchpin:

4 rounds for time:
400 meter run
12 overhead squats (95/63)
6 muscle-ups

If you can’t do muscle-ups, you will 12 feet elevated ring rows instead.  HOWEVER if you were not here for Thursday’s ring push-ups, you will do 12 ring dips OR 12 ring push-ups instead.

Post your scores to the Whiteboard.