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5 comments:
Big Dawgs:
As Rx’d
If you cannot do a muscle up use a 5/1 ratio.
150 pull ups 150 dips
or
3/1 ratio seated muscle ups
90 seated muscle ups
Yes I have scaled up here. If you have been CrossFitting for awhile you should be able to do a muscle up, it is not even a rated gymnastics move, it is simply the way a ringman gets up on top of the rings to START his routine.
The Porch:
As Rx’d
If you cannot do a muscle up use a 4/1 ratio.
120 pull ups 120 dips
or
2/1 ratio seated muscle ups
60 seated muscle ups
Pack:
For time:
15 Muscle-ups
If you cannot do the muscle-ups do 60 pull-ups and 60 dips 0r 30 Jumping muscle ups and 30 pull ups and 30 dips.
Puppies:
For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 beginner or assisted pull-ups and 40 bench dips or 20 squat muscle ups.
Scaled WOD courtesy of BrandX
I agree. I am the #1 reason I can't do a muscle up. I'm not focused on it,and it's not something I work on consistently. In my mind I want it but I have not done the work to get there. That's the most awesome part of Crossfit. You have to do the work, and it's hard but the rewards and results are priceless. Last time I checked anything worth having takes effort.
5 attempts at reg MU, 30 jumping, not sure of time
Amber
60 band assisted MU in 54min
After every 10 MU, I raised the rings a couple of inches. Tried to get a MU unassisted at the end of the WOD. SO CLOSE!!!
60 ring rows
20 dips (big blue & sm lavender band)
40 elevated push ups
don't remember time
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