When we started CrossFit, the Muscle Up was something that very few people were able to do. When CrossFit Mainsite programmed 30 Muscle Ups for time, we all had to modify because we either couldn’t do muscle ups, or we didn’t have a set of rings. The sub for muscle ups is pullups and ring dips. The throught used to be that 1 muscle up was the same as 4 pullups and 4 ring dips. So, today, we are programming the sub for 30 muscle ups for time as the workout.
Industrial Athletics WOD for 11/17/2017:
Strength:
E2MOM 10 min
Front Squats
5 @ 80%
5 @ 80%
3 @ 85%
3 @ 85%
5 @ 80%
MetCon:
For time:
120 pull-ups
120 ring dips
*partition any way
6:30pm – Olympic Lifting with Forged Steel Weightlifting Club
Scaling:
Platinum: As written above
Steel:
For time:
90 pull-ups
90 ring dips (may use a red band)
*partition any way
Brass:
For time:
80 pull-ups (may be banded)
80 Push ups (may use box)
*partition any way
Bronze:
For time:
80 Ring Rows
80 Push ups (may use box)
*partition any way