2014 CrossFit Games, Workout 7 - Muscle-Up Biathlon / For time:
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups
If you break any of the sets of muscle-ups, run a 200-meter penalty lap.
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Stimulus and Strategy:
Today's workout pushes the boundaries of muscular stamina and endurance. How many reps can you perform unbroken? Can you hold your technique together to squeeze out 1 or 2 more reps and avoid the penalty? Unless you're performing the muscle-ups unbroken, use the 400-meter runs as recovery for the next set. If you can perform muscle-ups, but the volume is too much, consider reducing the reps to a number you may have to break no more than twice. If you're not able to perform muscle-ups, consider a challenging pulling movement like chest-to-bar or chin-over-bar pull-ups.
Intermediate option / For time:
400-meter run
9 muscle-ups
400-meter run
6 muscle-ups
400-meter run
3 muscle-ups
If you break any of the sets of muscle-ups, run a 200-meter penalty lap.
Beginner option / For time:
400-meter run
18 ring rows
400-meter run
15 ring rows
400-meter run
12 ring rows