CrossFit Benchmark WOD
- For Time
- 30 Muscle-Ups
Each 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.
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
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent