CrossFit Uncensored – CrossFit
W13: 2 rounds (No Measure)
15 Air squats
100 M Run
30 strict muscle-ups
15 strict or kipping muscle-ups
20 strict seated muscle-ups, low rings
See video for execution of the seated strict muscle-up. The height of the rings set the difficultly. The lower the rings the easier the execution. Use a height that will allow for all 20 reps to be completed in under 12 minutes. For this variation a bent arm start is acceptable, the athlete is working toward a straight arm and high rings. If unable to execute, use the beginner scale with the rings set higher and the feet forward. Review “The Strict Muscle-Up” video for tips to practice the movement. If able to execute strict muscle-ups do the workout as Rx. If you fail more than 2 consecutive reps, transition to a seated muscle-up to finish the remaining reps. Spend no more than 12 minutes on this workout. Note the time it took to complete the workout and scaling options used for future reference.
If you do not have any muscle-ups, use this time to practice the technique necessary to eventually execute them on the high rings. Ensure this grip is maintained throughout each rep. Use the legs to assist the pull to the sternum and the push out of the bottom of the ring dip as much as necessary to meet the full range of motion. Spend no more than 12 minutes executing the reps. Decrease the number if necessary. Note the time it took to complete the workout for future reference.
W15: 2 Mountain Runs (No Measure)
*depending on the time left.