First appeared 2004 – Thu 2.08.18

 In W.O.D.

This WOD first appeared on in 2004.  The only Scaling options were, If you’re not ready for the muscle-up, then do 120 pull-ups and 120 dips.  Luckily CrossFit has improved from then (see scaling below).

But you got to protect your hands.  This is still my favorite method:



Strength:  Power Clean 1-1-1-1-1

Conditioning: For time:
30 muscle-ups

• The Muscle-Up
• Read: The Muscle-Up
• Read: Next-Level Coaching: Muscle-Ups

Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.

Intermediate Option
Complete as many muscle-ups as possible in 15 minutes.
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips

Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent

Jared, the affiliate manager, notified us that The Compound’s team name is the same as last years (CF Vacaville North). Those of you that have already signed up for the Open, Jared has added you to the team. If you don’t want to be with The Compound’s team, you can let Jared know and become a part of a separate team (minimum for a team is 2 men and 2 women) or complete it as an individual!

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