FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

Muscle Up Madness

The use of the term “gymnastics” in CrossFit does not necessarily focus on what we think of as “traditional” gymnastics. Rather, it also includes activities like climbing, yoga, calisthenics, and dance, where the aim is body control. The starting place for gymnastics competency lies with the well-known calisthenic movements of pull ups, push ups, dips and rope climb. Set goals for achieving benchmarks (10, 20, 30….reps without stopping). CrossFit Coach Glassman explains that “Assuming the grip is O.K., a common barrier to the muscle-up Is not being strong enough. Here’s the litmus: if you can do fifteen good pull-ups and fifteen good dips, then you’re strong enough. If you can’t, work your pull-ups and dips overtime until you can do the muscle-up.”

12 min cap:
5 muscle ups (15 chest to bar pull ups)
Deadlift 10 reps 245/165, 185/105, 135/75
15 GHD sit ups
sprint 50 yrds
5 muscle ups
Deadlift 10 reps
15 GHD sit ups
sprint 100 yrds
5 muscle ups
Deadlift 10 reps
15 GHD sit ups
sprint 150 yrds
5 muscle ups
Deadlift 10 reps
15 GHD sit ups
sprint 200 yrds

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