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Muscle-Up

553 WODS were found

It is one of the exercises of instrumental gymnastics that is difficult for anyone who has been involved with CrossFit.

Saturday 211120

Saturday 211120
3 rounds for max reps of:



1 minute of GHD sit-ups

1 minute of walking lunges

1 minute of bar muscle-ups



Post reps of each to comments.





Scaling:

This combo will tax your midline. If you are new to the GHD, practice the skill during warm-up and modify to an abmat sit-up during the workout. Choose a muscle-up modification that will allow you to complete at least 5 reps in the interval.



Intermediate Option:

2 rounds for max reps of:

1 minute of GHD sit-ups

1 minute of walking lunges

1 minute of assisted bar muscle-ups



1 round for max reps of:

1 minute of abmat sit-ups

1 minute of walking lunges

1 minute of assisted bar muscle-ups



Beginner Option:

2 rounds for max reps of:

1 minute of abmat sit-ups

1 minute of walking lunges

1 minute of 3 jumping pull-ups + 3 assisted push-ups
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: GHD Sit-UpLungeMuscle-Up
GHD Sit-Up WodsLunge WodsMuscle-Up Wods
Competitions:
Source: www.crossfit.com

Thursday 211104

Thursday 211104
Nate

Complete as many rounds as possible in 20 minutes of:



2 muscle-ups

4 handstand push-ups

8 kettlebell swings



♀ 1.5-pood kettlebell

♂ 2-pood kettlebell



Post rounds completed to comments.

Compare to 180905.





Scaling:

This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.



Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

2 assisted muscle-ups

4 assisted handstand push-ups

8 kettlebell swings



♀ 1-pood kettlebell

♂ 1.5-pood kettlebell



Beginner Option:

Complete as many rounds as possible in 20 minutes of:

4 assisted pull-ups

4 assisted dips

4 assisted handstand push-ups

8 kettlebell swings



♀ 12-kg kettlebell

♂ 16-kg kettlebell
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: Handstand Push-UpKettlebell SwingMuscle-Up
Handstand Push-Up WodsKettlebell Swing WodsMuscle-Up Wods
Competitions:
Source: www.crossfit.com

Friday 211022

Friday 211022
Lift Move Work



1-rep-max clean, 4-minute time frame

         Rest 2 minutes, then,

Max bar muscle-ups in 4 minutes

         Rest 2 minutes, then,

Complete as many repetitions as possible in 8 minutes of:

        30 double-unders

        8 single-arm dumbbell push presses (left arm)

        8 single-arm dumbbell push presses (right arm)

        8 lateral burpees over the dumbbell



♀ 35 lb.  ♂ 50 lb.



Post clean load, bar muscle-up reps, and total AMRAP reps to comments, or register for the 2021 Lift Move Work event and log your score there.





Scaling:

Beginner level athletes should spend time drilling the clean and practice the movement with light weights. Intermediate athletes should shoot for a 1-rep-max clean PR and complete the full event as prescribed.



Intermediate Option:

1-rep-max clean, 4-minute time frame

    Rest 2 minutes, then,

Max pull-ups in 4 minutes

    Rest 2 minutes, then,

Complete as many repetitions as possible in 8 minutes of:

    20 double-unders

    6 single-arm dumbbell push presses (left arm)

    6 single-arm dumbbell push presses (right arm)

    6 burpees



♀ 35 lb. ♂ 50 lb.



Beginner Option:

1-rep-max clean, 4-minute time frame  (Try practicing 1 light clean + 1 front squat on the minute)

    Rest 2 minutes, then,

Max ring rows in 4 minutes

    Rest 2 minutes, then,

Complete as many repetitions as possible in 8 minutes of:

    20 single-unders

    5 single-arm dumbbell push presses (left arm)

    5 single-arm dumbbell push presses (right arm)

    5 burpees



♀ 20 lb. ♂ 35 lb.
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: BurpeeCleanDouble-UnderMuscle-UpPush Press
Burpee WodsClean WodsDouble-Under WodsMuscle-Up WodsPush Press Wods
Competitions:
Source: www.crossfit.com

Monday 211011

Monday 211011
8 1-minute rounds for max reps of:



20 seconds of muscle-ups

Rest 10 seconds

20 seconds of clean and jerks

Rest 10 seconds



♀ 95 lb. ♂ 135 lb.



Post total muscle-ups and total clean and jerks to comments.

Compare to 120423.





Scaling:

Choose modifications for each movement that allow you to complete multiple reps unbroken of each when fresh.



Intermediate Option:

8 1-minute rounds for max reps of:

20 seconds of muscle-ups

Rest 10 seconds

20 seconds of clean and jerks

Rest 10 seconds



♀ 75 lb. ♂ 115 lb.



Beginner Option:

8 1-minute rounds for max reps of:

20 seconds of 2 ring rows + 2 jumping ring dips

Rest 10 seconds

20 seconds of clean and jerks

Rest 10 seconds



♀ 35 lb. ♂ 45 lb.
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: CleanJerkMuscle-Up
Clean WodsJerk WodsMuscle-Up Wods
Competitions:
Source: www.crossfit.com

Friday 210924

Friday 210924
For time:



30 strict muscle-ups



Post time to comments.

Compare to 160820.





Scaling:

Reduce the difficulty so that you can perform multiple reps unbroken when fresh, but not necessarily attempting to string sets together for the entire workout. Ideally, comple 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
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: Muscle-Up
Muscle-Up Wods
Competitions:
Source: www.crossfit.com

Tuesday 210831

Tuesday 210831
For time:



10 muscle-ups

100 squats

10 muscle-ups

100-cal. row



Post time to comments.





Scaling:

Modify the muscle-ups to pull and push exercises. Newer athletes should reduce the reps to keep this workout in the 12- to 15-minute range.



Intermediate Option:

For time:

7 muscle-ups

100 squats

7 muscle-ups

100-cal. row



Beginner Option:

For time:

5 sets of: 3 assisted pull-ups + 3 push-ups

50 squats

5 sets of: 3 assisted pull-ups + 3 push-ups

50-cal. row
Wod Type: For TimeMain Site Daily WODs
Movements: Air SquatMuscle-UpRow (Rowing)
Air Squat WodsMuscle-Up WodsRow (Rowing) Wods
Competitions:
Source: www.crossfit.com

Sunday 210808

Sunday 210808
Test 3



Tabata squat

Max reps of muscle-ups in 4 minutes



The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10-second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.



Post score to comments.

Compare to 161029.





Scaling:

Refer to the original format of this Test 3 in “How Fit Are You?” from the CrossFit Journal in 2003. Most athletes can perform the Tabata squats. Athletes striving to get a muscle-up but not there yet can modify to 4 minutes of pull-ups and dips or push-ups. Intermediate athletes can complete this test as written.



Beginner Option:

Tabata squat

Max sets of 3 assisted pull-ups + 3 push-ups in 4 minutes
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: Air SquatMuscle-Up
Air Squat WodsMuscle-Up Wods
Competitions:
Source: www.crossfit.com
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