Tag Archives: Muscle Ups

Crossfit Games Regional Event 2 Workout Modified

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Worked on my ring muscle up progressions… false grip hang, ring pullups, ring kipping.

AMRAP in 20 minutes of:

  • 4 x Bar Muscle Ups
  • 7 x Handstand Pushups
  • 12 x Dumbbell Snatch @ 50lbs (22kg)

Results:  Had to quit after 6 rounds plus 4 muscle ups, 7 HSPU and 3 Snatches because I tore my skin on my right hand doing muscle ups.  I think it was at the 15 minute mark.  Second time this has happened here :-(.  First time was about a week ago where I tore a piece of my palm doing muscle ups.  Must be something with the new bars.

2015 Games Workouts – Pedal to the Metal 1 and 2

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In anticipation of the 2016 Open starting soon and to play with the Assault Bike some more, I adapted from the 2015 Crossfit Games events Pedal to the Metal 1 and 2 for today’s workout.

Part A:  For time complete the following:

  • 6 x Muscle Ups (original was 3 x Peg Board ascents)
  • 24 x Calorie Row
  • 12 x Calorie Assault Bike (original was 16 but I messed up)
  • 8 x Dumbbell Snatch @ 20kg (original was Dumbbell Squat Snatch @ 45kg)

Part B:  Rest 5 minutes then for time complete the following:

  • 12 x Deficit Handstand Pushups @ 6cm/2.5in (original was Parallelette HSPUs)
  • 24 x Calorie Row
  • 16 x Calorie Assault Bike
  • 8 x Deadlift @ 90kg

Part C:  Then, not for time, do the following.  Between each set do 2-3 Chest to Bar or 1-2 Muscle Ups:

  • 2 x Deadlift @ 110kg
  • 1 x Deadlift @ 120kg
  • 1 x Deadlift @ 120kg
  • 1 x Deadlift @ 120kg

Results:  Part A:  3:56.  Was able to do all 6 Muscle Ups unbroken :-).  Part B:  5:07.

Plate Walks and Muscle Ups, then Presses and Back Squats and finally, Box Jumps, Power Cleans and C2B Pullups

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Practice the following by doing 4 Rounds of :

  • 3 x Plate Walks
  • 3 x Muscle Ups

Then do 4 rounds of the following:

  • 1 x Strict Press
  • Rest 1 minute
  • 3 x Back Squat
  • Rest 2 minutes

Then for time do 21-18-15-12-9-6-3 of the following.  Between each round do 3 x Chest to Bar Pullups.

  • Box Jumps
  • Power Cleans @ 50kg

Results: For Presses did  5 x 30kg, 5 x 40kg then 1-1-1-1 x 60kg.  For the Back Squat did 5 x 30kg, 5 x 40kg, 5 x 60kg, then 3-3-3 @ 85kg. The AMRAP took 18:37.

Snatches then 3 minute AMRAPs

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Every 2 minutes for 10 minutes:

  • 3 x Hanging Snatches @ 40Kg
  • 3 x Snatches @ 40Kg

The do two rounds of the following 3 sets, rest 3 minutes between each set:

Set 1: AMRAP in 3 minutes of:

  • 5 x Back Squat
  • 5 x Muscle Ups

Set 2: AMRAP in 3 minutes of:

  • 40 x Double Unders
  • 4 x Clean and Jerk

Set 3: AMRAP in 3 minutes of:

  • 14 x Calorie Row
  • 7 x Burpees over the Barbell

Results:

  • Set 1 using 70kg Back Squat – 2 Rounds + 2 Back Squats / 2 Rounds
  • Set 2 using 40kg C&J – 2 Rounds + 40 DUs / 2 Rounds + 20 DUs
  • Set 3 – 2 Rounds + 7 Calories / 2 Rounds + 2 Calories