CFWUx2 FS 10 10 5 1*80kg
31:39
80kg FS sets of 3

16:13
No bar or plates or rings available, so used a pair of 50# dumbbells and bar muscle ups 

12:15 bar mu
previous 12:54

15:09 scaled to 3 rounds of 
15 front squats at 185lb
7 strict ring muscleups 
This one made my liver hurt after 2 rounds! Squats broken into 3 sets the first 2 rounds then 4 sets. Singles on muscleups the first 2 rounds then 5 in a row then 1, then a miss, then another single. 

180/42/176cm

subbed 50# dbs in front squat, and did 7 pull-ups & dips, 25#, for MUs

15:15

M/25/5'8"/155lb
CrossFit AFK

14:19 - Rx

Scaled 
3 Rds 
20 front squat @165lbs
7 ring mus 

18:44

Scaled to 135lbs front squat and subbed 3 pull-ups / 3 dips per 1 muscle up:

19:05

42 / 6’0 / 195

I'm super proud!!! it's my first time in a wod doing bar muscle ups. Considering 225lb is my PR for clean, this was a complete banger, I'm super happy.





13:30 Rx, 185lb 

FS, from ground

MU, bar muscle up, I don't have rings that high



Male, 23y, 82kg, 175cm,

I'm super proud!!! it's my first time in a wod doing bar muscle ups. Considering 225lb is my PR for clean, this was a complete banger, I'm super happy.


13:30 Rx, 185lb 
FS, from ground
MU, bar muscle up, I don't have rings that high

Male, 23y, 82kg, 175cm,

115 lbs. front squat. 
Black banded strict muscle ups. 
13:51

M/35/6’/175#

3 Rounds
20 front squats 155-lb. (17+3/11+6+3/11+6+3)
7 strict ring muscle-ups

12:19

compare to 200606: 12:38 at 145-lb., 7 strict ring muscle-ups 

scaled to 115 lb
7 strict ring pull-ups
7 strict ring dips

8:36

3 rounds for time of:

20 front squats
5 strict pull ups
6 dips

With 25 lb. Dumbbells

Time: 9:03

Scaled
10:51
155 lb front squat 
5 bar muscle ups

11:50
scaled front squats to 155 lbs.

M/49/157/5'9"
Intermediate,  scaled:
3rft
20 front squats (145, 135, 135)
5 ring pull ups (more like inverted push ups)
5 ring dips 
9:33 
Started at 145 got 10, 10 but had to drop weight in rnd 2 after only getting 5. Finished at 135# I. Sets of ~7

9’45 scaled 61kg (61%)

https://youtu.be/O4F31TRArPM

Today: 135#/7 grey band bar MU...24:51
06062020: 18:53 with 125#/5PU & 5dip

8:34 at 95 lbs

3 rounds in 17:27 of:
20 front squats, 125#
5 strict pullups
5 ring dips

Intermediate option for front squat load, 155lbs. Don't have rings or MU yet, so did one-leg box assisted bar muscle ups.

13:31

Front squats were still very taxing and had to be broken up. Please no legs tomorrow.

Mod for muscle-ups: Did burpee pull ups with full pushup before popping up to pull up. 
Front squats: 155lbs.

Time: 9:55

Scaled to: 
Front squats @ 135lbs
Baby muscle-ups

7:51

Beginner Option:
3 rounds for time of:
10 front squats   - 20 lbs
5 assisted pull-ups  - feet on chair
5 push-ups

3:35

I am ~400lbs and just moved over the weekend (Saturday). Skipped Sunday because I was torn up from moving. 

Scaled to:

3 rounds (Time 3:30)

10 body weight squats
5 assisted pushups

Also did my daily GoWOD which is a challenge for me at my weight. Getting some rogue equipment for my garage in a couple weeks. So excited to use a barbell again. 

百八煩惱 
18 Rounds for time of:
 3 Squats
 3 Strict Handstand push-ups
-06:24
오늘도 무사히

Modified: 
--
3 rounds for time of:
20 DB front squats | 2x15 kg DB
21 horizontal rows
21 bench dips, elevated feet 
SCORE: 25'10''
--
Squats much harder than expected ...😫 legs like lead... maybe too much running or too much sitting lately
Did a few more sets of squats, dips and push-up practice, for good measure.  
Strict push-ups and dips as warm-up 
5 km easy run in the early morning.

Scaled to 3 rds of:
20 2x70#DBs squats (1/2 of them front squats)
7 30# weighted pull-ups 
7 30# weighted dips

9:54

3 Rds 
20 front squats (95#)
7 ring dips
7 ring rows
13:49

10:11 Rx
Happy to improve over 200606 which was 11:37
m/53/5'11"/200#

Intermediate Rx, sub L-hold (more or less) ring pullups for muscle-ups.  11:25.  Did workout (modified) 201516 yesterday.

9:01 modified:
20 goblet squat @ 16kg
7 ring row
7 push-up

Push-ups fell apart at the end. Oof! 

3 rounds

50 air squat
10 strict chest to bar pull up
10 strict ring dip

8:17

I misread the last workout and did the squats with a 115# barbell instead of air squats, so I swapped out the weighted squats with air squats today.

ceiling too low for MUs, so did strict C2B and ring dips instead.

200606:RX:12'30''.https://youtu.be/NsrduUkvN6g
210518:RX:10'58''.https://youtu.be/AwiXqVldJhY

M/46/6'2"/180#

Muscle sub courtesy of @kettlebell_rx..."Ben Grimm"...
3 RFT
20 Front squats 53# DxKB
7 "Ben Grimm's" 53# DxKB 
11:13

Subbed bar MUs: 14:17 

200606: 16:26 w/ same sub

20x front squats @ 125 lbs
11 pull-ups (hammer-grip to chest height)
10 ring dips

12:01

Scaled
3 rounds for time of:
20 front squats
7- feet on ground muscle-ups
 115 lbs
14:36

Scaled:
3RFT
20 FS 135#
7 C2B Pull-ups
7 Ring Dips
10:26

Check-the-box sort of morning unfortunately, and I can't find or remember the data for comparison. Unbroken on FS 1st round, 10/10 rounds 2 and 3.

15'45 Rx ( Start from the ground ) 

Pregnancy Scaling

3 rounds:
10 front squats
5 Seated Ring Muscle Up 

use bands to hang the rings
The body remain seated, only the rings move

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
My first instinct says "moves large load, long distance, and quickly" and emphasizing pushing from the hips and pushing from the shoulders, as well as pulling from a global perspective (the kipping up part of the muscle-up). On a micro scale, I'd say this challenges the strength of our muscle-up by adding some major midline/lower body fatigue from the front squats.

MAIN DECISION
Do I want to scale to emphasize the skill of the muscle-up or strength of the muscle-up?

TECHNIQUE SCALE
AMRAP in 15 minutes of:
20 front squats
1 rope climb
*do pull-ups/dip/mu practice during warmup

CONSISTENCY SCALE
3 rounds
20 front squats
20 [pick either pull-ups or dips, lower number if needed]

INTENSITY SCALE
3 rounds
20 front squats
15 burpees

INJURY SCALE
Upper-body - AMRAP in 15 minutes of 15 squat jumps, 10 GHD sit-ups
Lower-body - AMRAP in 15 minutes of 10 knees to elbows, 10 dips

MY STUFF
7:53, used 105 on front squat and did 3 rope climbs first round, 7 muscle-ups second round, 20 burpees the third round

GENERAL FEAR LEVEL: 7, maybe even an 8, depending how good you are at muscle-ups

She got some nice welts from the jump rope! I get those every time it seems like. 

Good article. I like the scaling breakdown of mechanics, consistency, and intensity stages. I might steal that for the notes.