Friday, 8/13/21

CrossFit Juke Joint – CrossFit

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A: Muscle Up Progression V1.0 (AMRAP – Reps)

Muscle Up Progression

– Bar/Ring MU attempts

– MUT 3×3

– Ring Row/Ring Dips- 3-3-1-1-1

– Toe to Ring 3×3

– Ring Cast swing x 3

– Ring Picaboo swing x 3

– Low Bar Hollow Swing x 3

– Low Bar Tab Swing x 3

– High Bar Air chair x 3

B: Test 3 (AMRAP – Reps)

Tabata squat

Max reps of muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10-second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Beginner Option:

Tabata squat

Max sets of 3 assisted pull-ups + 3 push-ups in 4 minutes

C: Metcon (No Measure)


3 rounds of


3 Casting Swing

3 Low ring MUT with the feet on the box

3 Ring dip

10 GHD Sit up

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