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Benchmark, Memorial, Hero WODS | Crossfit Wods At Home

Muscle-Up

Saturday 211120

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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 … [Read more...] about Saturday 211120

Thursday 211104

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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 … [Read more...] about Thursday 211104

Friday 211022

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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) … [Read more...] about Friday 211022

Monday 211011

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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 … [Read more...] about Monday 211011

Friday 210924

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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 … [Read more...] about Friday 210924

Tuesday 210831

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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 … [Read more...] about Tuesday 210831

Sunday 210808

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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 … [Read more...] about Sunday 210808

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