Tag Archives: Muscle Up

Deficit Deaflifts and Hip Thrusts then MUs

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3 rounds of

  • 5 x Deficit Deadlift @ 90% of 5RM from last time

Then EMOM for 8 minutes

  • 8 x Hip Thrusts @ Body Weight

Then the Crossfit Mainsite Benchmark WOD from Jan 8, for time

  • 30 x Ring Muscle Ups

Results: Used 205lbs/93kg for the Deadlifts. Muscle Ups from L-Sit on the floor, 11:58! Really happy with that.

Front Squats and Lunges then Ring MU, Step Ups and T2B

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4 rounds of

  • 4 x Front Squat @ 6RM weight

Then 3 rounds of

  • 12 x Alternating Front Rack Lunges @ 50% of 6RM (total 6 per leg)

Then AMRAP in 18 minutes of

  • 3 x Ring Muscleup
  • 12 x Alternating Dumbbell Snatch (total 6 per side) @ 21kg per Hand
  • 9 x Toes to Bar

Results: 6RM set on 28.11 was 185lbs/85kg. Used 95lbs/43kg for the Lunges. Metcon 6 rounds plus 3 reps

RMU, HSPU and KBS

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Quick workout before today’s hike… CF Mainsite WOD from Oct 15.

10 rounds for time

  • 2 x Ring Muscle Ups
  • 4 x Hanstand Pushups
  • 8 x Kettlbell Swings @ 32kg

Then accumulate

  • 30 x Straight Arm Pullups

Then 3 rounds of

  • Max reps Single KB Bent Rows @ 32kg per side
  • Rest 1 minute between sides

Results: Metcon 17:43. Rows 10/10-10/10-8/10.

Strict Press and DB Bench Press then Ring MUs and Bar Facing Dips

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4 rounds

  • 4 x Strict Press @ 85% of 3RM

Then 2 rounds of

  • Max Incline Dumbbell Bench Press @ 20kg per hand

Then EMOM for 20 minutes

  • 1 x Ring Muscle Up

Then accumulate

  • 30 x Bar Facing Dips (as low as Possible)

Results: 3RM is 135lbs/61kg so 115lbs/52kg. DB Bench Press 20 and 15 reps. Muscle Ups went well, started on the low rings at the Par Cours with heels touching the ground for the first 16 reps, last 4 from the high rings.