Subbing for Muscle Ups – Wed 12.20.17

 In W.O.D.

Subbing for Muscle Ups can be done many many ways.  Muscle Ups on your knees, bands, dip and pull up combinations, etc.   Whatever you and your coach decide, the pull and the pushes should be even.  When I first started CrossFit, they used to program a workout:  30 Muscle Ups for time.  That’s all the workout was.

The Substitution for Muscle Ups on the CrossFit.com FAQ was 4 pull ups and 4 dips for each muscle up.  That means, my workout was 120 pull ups and 120 dips, done 4 at a time.  That substitution got me in great shape.   But it also did something else, forced me to practice Muscle Ups so I never had to do 120 pull ups and dips again!

Skill:  Power Snatch and Muscle Up practice

Conditioning: 3 rounds for time of:
– 400m Run
– 12 Power Snatch (115/75#)
– 6 Bar or Ring Muscle Ups


Tips and Scaling:
• The Power Snatch
• The Kipping Bar Muscle-Up
• The Bar Muscle-up With Boz

Scaling this WOD
Select a load for the snatches that allows you to perform 12 reps unbroken in the warm-up. If you can complete 1 bar muscle-up, consider starting each round with a set of bar muscle-ups, then finish the round with chest-to-bar pull-ups. If you cannot yet complete a bar muscle-up, choose a challenging pull-up variation. Watch The Power Snatch and The Kipping Bar Muscle-Up prior to starting the workout.

Beginner
3 rounds for time of:
Run 400 meters
12 power snatches
6 ring rows
6 push-ups

Men use 65-lb. barbell
Women use 45-lb. barbell

Practice pull-up variations and ring rows during the warm-up. Experiment with foot placement for the ring rows. Find a position that allows you to complete 10 consecutive reps. Moving the feet farther away from the rings will increase the difficulty. Try to perform a push-up variation that is challenging. If you have been performing push-ups from the knees, attempt these from the toes.

Intermediate
3 rounds for time of:
Run 400 meters
12 power snatches
3 bar or ring muscle-ups

Men use 95-lb. barbell
Women use 65-lb. barbell

Spend at least 10 minutes in your warm-up practicing the bar or ring muscle-up. If you can complete 3 unbroken reps, start the workout with the full rep count. If at any point you can no longer complete 1 rep, switch to chest-to-bar or ring pull-ups.

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