Complete as many rounds and reps as possible in 9 minutes of:
3 bar muscle-ups
6 box jump-overs
♀ 24-inch box
♂ 30-inch box
Post reps to comments.
Scaling:
Today’s workout is a gymnastics couplet. Simple, yet effective. Because the duration of the workout is relatively short, this is not a good workout to “try something new.” If you have bar muscle-ups and 3 reps per round is too many, scale to 1 or 2 reps per round. In this effort, you should choose movements that allow you to complete a round at least every minute. That being said, we may see scores from advanced athletes in the high teens because they are able to complete a round every 30 seconds. Push the pace from the start and don’t try to “game” this one.
Intermediate option:
Complete as many rounds and reps as possible in 9 minutes of:
3 chest-to-bar pull-ups
6 box jump-overs
♀ 24-inch box
♂ 30-inch box
Beginner option:
Complete as many rounds and reps as possible in 9 minutes of:
3 ring rows
3 foot-assisted ring dips
6 box step-overs
♀ 12-inch box
♂ 20-inch box
Coaching cues:
The bar muscle-up tends to be elusive because unlike the rings, you must move your body around the bar. To do this more efficiently, imagine pressing the bar into your hips as you rotate around the bar.
Resources:
The Kipping Bar Muscle-Up
Box Jump-Over Variations
The Ring Row
Ring Dip Scaling
The Box Step-Over
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