# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/Dbb-wNmDJCj
- **Gondola URL:** https://gondola.cc/posts/68658061-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/70d74d28d8.jpg
- **Posted:** 2026-07-31T00:30:19.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Friday 260731⁣
⁣
For time:⁣
2 muscle-ups⁣
2 back squats⁣
4 muscle-ups⁣
4 back squats⁣
6 muscle-ups⁣
6 back squats⁣
8 muscle-ups⁣
8 back squats⁣
6 muscle-ups⁣
6 back squats⁣
4 muscle-ups⁣
4 back squats⁣
2 muscle-ups⁣
2 back squats⁣
⁣
♀ 155 lb ⁣
♂ 225 lb ⁣
⁣
Post time to comments.⁣
⁣
Stimulus and Strategy:⁣
Today's workout is a couplet of a higher-skill gymnastics movement and moderate-to-heavy back squats. Aim to complete your first set of muscle-ups in under 30 seconds, and try to maintain sets of 2 or more throughout. The barbell should feel moderate to heavy, but still allow unbroken reps. Expect leg fatigue from the back squats to make the kip on the muscle-ups more challenging — try to delay the transition and focus on letting your hips rise to the sky as you pull the rings toward your sternum.⁣
⁣
Intermediate option:⁣
For time:⁣
1 muscle-up⁣
2 back squats⁣
2 muscle-ups⁣
4 back squats⁣
3 muscle-ups⁣
6 back squats⁣
4 muscle-ups⁣
8 back squats⁣
3 muscle-ups⁣
6 back squats⁣
2 muscle-ups⁣
4 back squats⁣
1 muscle-up⁣
2 back squats⁣
⁣
♀ 105 lb ⁣
♂ 155 lb ⁣
⁣
Beginner option:⁣
For time:⁣
2 ring rows + 2 foot-assisted ring dips⁣
2 back squats⁣
4 ring rows + 4 foot-assisted ring dips⁣
4 back squats⁣
6 ring rows + 6 foot-assisted ring dips⁣
6 back squats⁣
8 ring rows + 8 foot-assisted ring dips⁣
8 back squats⁣
6 ring rows + 6 foot-assisted ring dips⁣
6 back squats⁣
4 ring rows + 4 foot-assisted ring dips⁣
4 back squats⁣
2 ring rows + 2 foot-assisted ring dips⁣
2 back squats⁣
⁣
♀ 45 lb ⁣
♂ 65 lb ⁣
⁣
📍2026 CrossFit Games Event 3⁣
⁣
#CrossFit #WorkoutoftheDay

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## Tags

crossfit, workoutoftheday

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