3. Harvest by Jacob Heppner
EMOM in 6 minutes
- 4 Bar Muscle-Ups
- 20 Wall Ball Shots (20/14 lb)
Perform four muscle-ups and 20 wall ball shots every minute on the minute. CrossFit Games athlete Jacob Heppner described this workout as one of the hardest 6-minue EMOMs he’s ever done.
The original workout featured ring muscle-ups.
This is a real shoulder and arm burner. You’ll accumulate a big number of reps by the end of the six minutes.
AMRAP in 20 minutes
- 400m Weighted Run (30lb)
- 5 Bar Muscle-Ups
Run 400m as fast as possible with a weight vest/sand bag/load, then perform 5 bar muscle-ups without the weight. Grab the load again for the run and repeat for as many rounds as possible for 20 minutes.
Scale this bar muscle-up workout by doing the run unweighted or reducing the reps the muscle-ups from 5 to 3. Two pull-ups and two ring dips can also be used as a bar muscle-up sub if you’re still working to perfect this exercise.
- Bar-muscle-up-workouts: Photo courtesy of CrossFit Inc.