WOD: Celcius
Tuesday, September 22, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 8min AMRAP :10sec Bar Hang 5/5 Figure Fours 5 Y-Pulls 10 Cat/Cows 10 Ring Rows 20 Jumping Jacks
3 x 3 Kip Swings 1-2-3 Bar Muscle Ups
Score type: Not Scored
Kipping Bar Muscle Ups
10 Sets 1-3-5-7
Score type: Reps
Prep
200m Run 2 x 5 RKBS 200m Run 10 RKBS
Score type: Not Scored
Celcius
200m Run 80 RKBS (24/16kg) 400m Run 40 RKBS (24/16kg) 800m Run 20 RKBS (24/16kg)
What Makes This Workout Effective
Two main pieces make up today’s session. The kipping bar muscle-ups come first: ten sets on the 1-3-5-7 scheme, scored by total reps, so the job is stringing together clean turnover rather than racing a clock. Celcius follows as one straight-through effort. The runs climb from 200 to 800 meters while the Russian kettlebell swings drop from 80 to 20, so the early going tests grip and hip drive on the swings and the later going tests legs and lungs on the longer runs.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Ten sets of kipping bar muscle-ups on the 1-3-5-7 scheme, then Celcius as written: runs from 200 to 800 meters, Russian kettlebell swings from 80 to 20 at 24/16kg |
| Intermediate | Chest-to-bar pull-ups or banded muscle-up transitions on the same 1-3-5-7 scheme; Russian swings at a lighter kettlebell, same run distances |
| Beginner | Jumping pull-ups, banded pull-ups or ring rows on the same scheme; Russian swings at a light kettlebell, same run distances or a row/bike substitution for the longest run |
Full Session Breakdown
| Block | What You’ll Do |
|---|---|
| Warmup | 3min Machine / -Then- / 8min AMRAP / :10sec Bar Hang / 5/5 Figure Fours / 5 Y-Pulls / 10 Cat/Cows / 10 Ring Rows / 20 Jumping Jacks / 3 x 3 Kip Swings / 1-2-3 / Bar Muscle Ups |
| Kipping Bar Muscle Ups | 10 Sets / 1-3-5-7 |
| Prep | 200m Run / 2 x 5 RKBS / 200m Run / 10 RKBS |
| Celcius | 200m Run / 80 RKBS (24/16kg) / 400m Run / 40 RKBS (24/16kg) / 800m Run / 20 RKBS (24/16kg) |
FAQ
Q: How should I pace the muscle-ups across all ten sets?
A: Quality over quantity. Every rep should turn over cleanly. If your turnover starts leaking into a slow pull, stop that set early and move on rather than grinding out one bad rep. Your coach will explain how the 1-3-5-7 scheme runs across the ten sets.
Q: What’s the smart way to run Celcius?
A: The swing count drops as the runs get longer, so the swings should feel like they ease up while the runs get harder. Go out controlled on the first 200 meters. A pace you can hold for all three runs beats one that only survives the first.
Q: Can I scale the kipping bar muscle-ups and the Russian kettlebell swings?
A: Yes. See the Scaling Options table above, and tell your coach before class if either movement is new to you. Both pieces have a scaled version that keeps the same intent.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136