When CrossFit first started, Greg Glassman started creating various “test” WODs that he would use to gauge someone’s progress in CrossFit. Â Was the individual increasing his/her cardio capacity? Â Was the individual increasing his/her ability to move their bodyweight? Â Some of these test workouts became the female named workouts we know today.
30 Muscle Ups for time was one of these test workouts. Â The muscle up is considered a very low skill movement in gymnastics. Â However, it is a very high skill movement for us. Â Today’s workout was posted recently on the CrossFit mainsite and we thought it is a good example of the advancement of CrossFit. Â 30 muscle ups used to seem like an extreme challenge. Â 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)