Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
:30 hang on the rig
10 ring rows
10 push-ups
Skill
The muscle up and it’s progressions.
Just like every other movement in CrossFit, the muscle-up can be broken down into positions. If you practice those positions and work on the raw strength needed, anyone can get a muscle up. It takes a lot of work and dedication, but it’s not impossible. Today we will be working on the 3 positions, stay focused and make it a productive skill session.
4 positions;
1. Under the rings – false grip, hanging, arms fully extended
2. To the rings – think false grip ring row; pulling the rings to the rib cage
3. Through the rings – pull your chest through the rings, into the bottom of the dip
*easily the most skipped position in learning the muscle up. People will have to dip out of the lowest dip when getting their first muscle, so you might as well train the position and increase the strength needed.
4. Above the rings – arms fully locked out, extend dip position, on top of the rings.
WOD
“Flea Flicker”
5 rounds
5/3 muscle ups
350m row
10 OtB burpees
5 power cleans (205/145#)(165/115#)
Rest 3:00
The power clean should be around 75% of your 1RM AND they must be TnG.
Scale for the muscle ups is double chest to bars + same number of ring dips. Those who cannot do chest to bar should do the hard possible progression. Add 2 (12) if you are doing regular pull-ups, 4 (14) if you are doing piked pull-ups and 6 (16) if you are doing ring rows. Consistent, aggressive rounds in this one. Pedal to the metal, and recover.
Accessory Work
Banded tricep push-downs – accumulate 100
Banded high pulls – accumulte 100
