Ring Muscle Up - Deadlift

Tuesday, October 14, 2025

Westbound CrossFit (Coach Bryn)

1200 (8 of us)

Warm Up

Run

Jumping jack

Seal jack

Ground to overhead (no weight)

Inchworm

Step back lunge

Prong A, Y, snow angel

Ring muscle up warm-up

Deadlift - build to starting weight

Ring Muscle Up Technique

Tip from Julio - Rock forward rock back, raise legs and look up and then pop hips to ultimately transition onto rings.

Metcon 

5-4-3-2-1-2-3-4-5

Ring muscle up

Deadlift (365/255lb.)

For time. 

Goal: Sub 8:00

Cap: 15:00

Intermediate: 225/155lb., 3 Ring muscle ups each round or jumping ring muscle ups

Baseline: 95/65lb., 5 push up + 5 ring row each round. 

I scaled to RMU transitions and 275 pound deadlifts.  I finished in 13:54.  The deadlifts were a real grind and a lot of volume with 29 reps at 80% of 1RM.  The RMU were kind of useless as my form really broke down when fatigued.