We cant always just do weights or just do running stuff.  There are MANY things in life that require some coordination, and agility.  The Muscle-up is one of those gold standard gymnastic moves that is on every goals board in every Crossfit gym around the world.  There is just something cool about it.  Even if you don't have the Muscle-up yet, remember that the most important thing for it is the technique.  So when you are scaling, think about the important parts of the movement:  Using the false grip to start, keeping your hands close together on the pull, pulling not just to your chin but all the way to your sternum, then dragging your thumbs along the line of your pecs, violently throwing your head forward so that your fists end up in your armpits and then drive out of the dip.  Even if you are jumping into your muscle-ups, you need to do the proper movements so that you are teaching yourself correctly.  When you get the strength, you will be flying into the top of the muscle-up!!



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"Many Muscle-ups"

Inferno Warm-up X 3

Complete the following:


3 reps Muscle-ups

*every minute on the minute for 30 minutes

**Sub: either do 5 jumping muscle-ups or do 6 ring pull-ups 1 minute then 6 ring dips the next minute.  This would have you do pull-ups for 15 minutes and dips for 15 minutes.


If you fail a round, skip the next round and then do 20 push-ups per failed round at the end of the wod.



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