20 Muscle Ups Workouts for Dedicated CrossFit Athletes (Full Progressions Included)

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11 HARVEST

EMOM for 6 minutes
4 Muscle-Ups
20 Wall Ball Shots (20/14 lb)
On a 6-minute clock, every minute on the minute (EMOM) perform 4 Muscle-Ups and 20 Wall Ball Shots.

Score is the total number of repetitions completed before the 6-minute clock stops.

12 TOM

AMRAP in 25 minutes
7 Muscle-Ups
11 Thrusters (155/105 lb)
14 Toes-to-Bar

Muscle-Up

13 JOHNSON

AMRAP in 20 minutes
9 Deadlifts (245/165 lb)
8 Muscle-Ups
9 Squat Cleans (155/105 lb)

14 HORTMAN

AMRAP in 45 minutes
800 meter Run
80 Air Squats
8 Muscle-Ups

15 NASTY GIRLS

3 Rounds For Time
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95 lb)
With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds.

Score is the time on the clock when the last round of the 10 Hang Power Cleans is completed.

16 NASTY GIRLS V2

3 Rounds for Time
50 Pistols (alternating legs)
7 Muscle-Ups
10 Hang Power Cleans (175/125 lb)

17 LUCE

3 Rounds For Time
1,000 meter Run
10 Muscle-Ups
100 Air Squats
Wear a Weight Vest (20/14 lb)
With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds. Wear a weight vest for the whole duration of the workout.

Score is the time on the clock when the last round of air squats is completed.

18 OGAR

AMRAP in 14 minutes
3 Snatches (135/95 lb)
1 Muscle-Up
12 Wall Ball Shots (20/14 lb)

19 FRANKZILLA

For Time
21 Thrusters (95/65 lb)
21 Pull-Ups
15 Thrusters (115/75 lb)
15 Chest-to-Bar Pull-Ups
9 Thrusters (135/95 lb)
9 Bar Muscle-Ups

20 BSU

3 Rounds for Time
7 Thrusters (165/110 lb)
15 Muscle-Ups
10 Power Snatches (165/110 lb)

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