30 Muscle-ups for time.

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Jack Cotter 30 Muscle-ups in 2:27 - video [wmv] [mov]

Compare to 10/8/09, 7/16/10, and 8/19/11.

The Prophecy

For time:
200 Double Unders
50 Thrusters
10 Muscle-ups

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(Cori said on Tuesday of last week that CrossFit Games Open 12.4 would be DU, Thrusters, and MU. It was!! Thrusters are the sub for Wallballs. This was the workout she planned to run herself to get ready for 12.4.)

As many rounds as possible in 20 minutes of:
3 Muscle ups
6 Toes-to-bar
12 Jumping lunges

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Compare to 10/20/11.

Chutes and Ladders

LADDER - With a continuously running clock do one muscle-up progression (MUP) the first minute, two MUPs the second minute, three MUPs the third minute... continuing as long as you are able.

CHUTE - When you are unable to complete your MUPs, it is time to "chute" back down. However high you climbed up the ladder is how far you chute back down. So if you climbed to the 7th MUP rung but missed on the 8th, do 7 pistol squats and begin climbing the ladder again. Start back at the beginning with one MUP.

TIME - 30min on the clock. Get as many points as you can during that time. Highest points wins.

SCORING - Each rung you climb with MUPs is worth its value. Add your points as you go. If you climb five rungs your score is 1+2+3+4+5=15. If you climb 10 rungs, your score is 55. Each time you miss, "chute" back down as quickly as possible so you can start climbing again.

MU BONUS! - Triple Points!!!! To earn MU Bonus points you must start regular muscle-ups at round 1 and continue as long as you are able. When you are unable to do regular muscle-ups, you can continue with MUPs for regular points. You must complete the set # of muscle-ups in that minute.
Ie. Rounds 1-5 MU, round 6 (3 MU and 3 MUP), rounds 7-10 MUP
3(1+2+3+4+5)+6+7+8+9+10=85 pts

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5rds for time:
Run 400M,
5 Muscle-Ups (sub for MU is 15 pullups and 15 dips)

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Compare to 8/25/11.

CrossFit Cheaters Anonymous by Dawn Fletcher.
Integrity: Adherence to moral and ethical principles; soundness of moral character; honesty.