Workout 14518

Created: December 6, 2025

Description:

3 rounds for time of:
100-meter dumbbell farmers carry
10 muscle ups
15 dumbbell snatches, right arm
15 dumbbell snatches, left arm

♀ 35-lb dumbbells
♂ 50-lb dumbbells
Stimulus and Strategy:
In today’s workout, use two dumbbells for the farmers carry and a single dumbbell for the snatches. The loading should allow you to perform the carry in 2 sets or less. For the snatches, aim to perform all reps unbroken, but two sets may be needed because of the grip fatigue and redundant movement function with the muscle ups. Don’t push to failure on the muscle ups in the first round. Manage your reps and minimize your rest breaks.
To reduce the complexity of the muscle ups, perform jumping muscle ups. For the dumbbell snatches, perform hang dumbbell snatches.
In case of injury or limitation, perform single arm dumbbell farmers carries. For the muscle ups, perform low ring muscle up transitions. For the dumbbell snatches, perform single arm dumbbell Russian swings.
Intermediate option:
3 rounds for time of:
100-meter dumbbell farmers carry
5 jumping muscle ups
15 dumbbell snatches, right arm
15 dumbbell snatches, left arm

♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
3 rounds for time of:
100-meter dumbbell farmers carry
5 low ring muscle up transitions
10 dumbbell snatches, right arm
10 dumbbell snatches, left arm

♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
Because of the conflicting movement functions, focus on a tight, efficient kip swing during the ring muscle ups, pressing the rings toward the hips and then, looking for your toes as you transition to the bottom of the dip.
Resources:
The Dumbbell Farmers Carry
The Kipping Muscle-Up
The Dumbbell Power Snatch
The Jumping Ring Muscle-Up
Low-Ring Muscle-Up Transition Tips
Find a gym near you:
View the CrossFit map

Scaling/Comments:

Reduce the loading of the dumbbells. Reduce the reps of the muscle ups.

Number of Times Completed: 0