2014 CrossFit Games, Workout 7 - Muscle-Up Biathlon
For time:
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups
If you break any of the sets of muscle-ups, run a 200-meter penalty lap.
Post time to comments.
Stimulus and Strategy:
Today's workout pushes the boundaries of muscular stamina and endurance. How many reps can you perform unbroken? Can you hold your technique together to squeeze out 1 or 2 more reps and avoid the penalty? Unless you're performing the muscle-ups unbroken, use the 400-meter runs as recovery for the next set. If you can perform muscle-ups, but the volume is too much, consider reducing the reps to a number you may have to break no more than twice. If you're not able to perform muscle-ups, consider a challenging pulling movement like chest-to-bar or chin-over-bar pull-ups.
Intermediate option:
For time:
400-meter run
9 muscle-ups
400-meter run
6 muscle-ups
400-meter run
3 muscle-ups
If you break any of the sets of muscle-ups, run a 200-meter penalty lap.
Beginner option:
For time:
400-meter run
18 ring rows
400-meter run
15 ring rows
400-meter run
12 ring rows
Resources:
Running | Change in Support Drill
The Kipping Muscle-Up
Muscle-Up Cycling Tips
Muscle-Up Transition Drill Tips
The Ring Row
A Men's Muscle-Up Biathlon to Remember - 2014 CrossFit Games
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Comments on 260721
42 Comments
running on a treadmill
3 penalty laps
Intermediate reps
Sub CTB pull-ups and ring dips
10:52
1 penalty in the set of 9, otherwise a clean slate - got the height but chest didn't touch the bar on rep 6. Did some strict pull-ups and ring dips in between leg and back stretches after. Probably should have gone for more reps but needed to keep this shorter today.
400m run
9rmu
400m run
6rmu
400m run
3rmu
all muscle ups were singles did not do the penalty runs for breaking
17.25
Chest-to-bars
13+P+5 / 12+P+3 / 12 no P = 16:40
Extreme humidity today (83F but index 100F) slowed the runs. So did 260720's 180 squats.
Great job!
18MU-UB
15MU-9,6
12MU-9,3
Awesome!
Beginner option:
For time: 13:36
Banded pull-ups (green & purple)
12-9-6 push ups added to each round
Time: 20:32
Did 25lb dumbbell rows each arm 18-15-12-9
400m run x4 times
400m run + 18 pull up
400m run + 15 pull up
400m run + 6 + 200m + 6 pull up
20:04
12:54
400 M run
9 pull-ups
400 M run
6 pull-ups
400 M run
3 pull-ups
This was my first CrossFit wod in a couple of years and the first time I’ve run since straining my adductor (groin) a couple weeks ago. I was nervous but felt like the shorter runs that were broken up may be a good test of where my leg is at. The first run nearly had me tapping out, my leg felt so tight and like my groin was pulling… but I slowed down the pace and dialed in form after a short walk break. I’m happy to say that I was able to jog the entirety of the 2nd and 3rd runs pretty much pain free. What I’ve noticed as I’ve aged out of my 20’s and early 30’s is that I’m losing a bit of that “ego drive” that tells me to RX every workout and push my body through discomfort. That’s what ended up putting me on the shelf. Scaling today’s wod and making it doable for me, where I’m at right now, felt like the right call in every way. So hey, here’s to being back in the WOD comment section after a long time away.
M/34/210 lbs/5’10
Welcome back and nice work, especially listening to your body and adapting accordingly.
400m treadmill run
9 6 3 pull-ups unbroken matching dips assisted
Realigned my back! ❤️
13:19
(sick)
3 rounds 400 run, pull-ups, dips
400@6.0, 9&9
400@5.5. 6&6
400@5.0. 3&3
M/57/68”/150#
For time
No arms echo bike 1.2k
Strict pull ups 18-15-12
For every break in pull ups, ride 0.6k immediately following the break (so round 1 was ride 1.2,15 pull-ups, ride 0.6, 3 pull ups)
Pull up rounds: 15-3,12-3,12. No Cody Anderson award for me.
Round times
R1 | 04:46 |
R2 | 04:39 | -7 s
R3 | 03:08 | -91 s
Ø 04:11
Vacation subs. Found a bar at the kids playground but it was low. Textured also, ouch. intermediate rep scheme.
13:42.
broke into 3, 2, UNB. Totaled 1800 m ran total.
missed some of the intention but best I could do. Still got sweaty!
400m runs x3
18/15/12 Strict pullups + matched dips
200m penalty run
Beginner - 13:20
9:12
intermediate
Rx
8:49
1 penalty, 6 and 3 Muscle-Ups went unbroken.
RX rep scheme but performed with C2B pull ups
9:52
box bmu
9.17
600m run, 6 pull ups x 3 rounds, pace run 5:00 and 2:00 Pull up, 21:00 maybe, control fatigue and HR.
15-12-9 bmu
8:23
400m run
15+3 mu
600m run
12+3 mu
600m run
9+3 mu
11:04
400m run
18 box mu
400m run
15 box mu
400m run
12 box mu