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“30 Muscle-Ups”


CrossFit Benchmark WOD

10.5K 45
  • For Time
  • 30 Muscle-Ups

Athlete will have one set of rings and will complete 30 muscle-ups.

In the 2018 CrossFit Games the time cap for this workout was 5 minutes.

Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.

Intermediate Option
Complete as many muscle-ups as possible in 15 minutes.
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips

Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent

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Background: This “30 Muscle-Ups for Time” workout has appeared numerous times on the CrossFit Main Site (first on March 1, 2004) and also made an appearance as the 2nd of 14 workouts in the 2018 CrossFit Games (Championships).

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