Welcome back to our #WorkoutoftheWeek series (yes, we changed the name from #WODoftheWeek, but I digress)……this workout comes to us from CrossFit Southie, Tony and I’s home box, where we did this workout a while back and both really liked it. I remember texting Tony after I did the workout saying we should write this down for a blog post and he agreed.
Overall, this is a somewhat advanced workout. If you are still working on muscle-ups, you can scale with pull-ups, and if you are still working on the range of motion for the overhead squats, you can do front squats instead. And of course, you can scale to 2x on the double unders if you need to! Either way, this should be a fun workout where you can continue to move throughout with limited rest.
Let’s get to the workout itself.
5 Rounds for Time:
3 Ring Muscle Ups
9 Overhead Squats (115/75)
60 Double Unders
(Time Cap: 12 Minutes)
The workout: 5 rounds of muscle-ups, overhead squats and 60 double unders. If you are an RX or advanced athlete, you should be able to do all of these unbroken (or pretty close to it). Obviously punch out the muscle-ups as you can, take a quick breather, then power snatch (or clean and jerk) into the overhead position to begin your squats. Going unbroken will save you time and energy, so just push through.
When it comes to the dubs, you may want to take an extra breather before diving headfirst into the dubs. By the end of the third, fourth and fifth round your shoulders will be HURTING! Take a breather, shake it out and dive in.
And if you need some tips on muscle-ups…..
6 Chest to Bar Pull Ups + 6 Dips = 1 Muscle Up
Lower the barbell weight as needed for OHS
120 Single Unders
Sweat it out, write this one down for a rainy day, and comment below with your thoughts/times!