When CrossFit first started, Greg Glassman started creating various “test” WODs that he would use to gauge someone’s progress in CrossFit. Was the individual increasing his/her cardio capacity? Was the individual increasing his/her ability to move their bodyweight? Some of these test workouts became the female named workouts we know today.
30 Muscle Ups for time was one of these test workouts. The muscle up is considered a very low skill movement in gymnastics. However, it is a very high skill movement for us. Today’s workout was posted recently on the CrossFit mainsite and we thought it is a good example of the advancement of CrossFit. 30 muscle ups used to seem like an extreme challenge. However, with so many “advanced” athletes out there today, CrossFit has increased the challenge to 50 for time.
For those who have not yet achieved a muscle up, we have an alternative workout to help with strength building.
CrossFit Alloy WOD for 10/24/2016:
Endurance:
Rowing Practice:
4x
0:30: Rowing for Cals
0:30: Rest
Allow 10 Seconds between
MetCon:
For Time:
50 Muscle Ups
or
6 Rounds for Time:
1 Parking Lot Sprint
10 Pullups
10 Pushups
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
30 Muscle Ups (ring or bar)
or
6 Rounds for Time:
1 Parking Lot Sprint
7 Pullups
7 Pushups
Brass:
For Time:
6 Rounds for Time:
1 Parking Lot Sprint
5 Jumping Pullup Negatives
7 Pushups (may use box)
Bronze:
6 Rounds for Time:
1 Parking Lot Sprint
7 Ring Rows
7 Pushups (may use box)