Got Muscle Up??..This can be a daunting sight for someone trying to get their first muscle up or even nail their 15th…to get that first muscle up, keep working on building your strength with strict pull ups, strict chin ups, ring dips and kipping pull ups on the rings. Muscle ups don’t just require strength but coordination to get up on those rings!
BASICS
“Tabata Mash up”
Sled Push
Ring Rows
Wall Balls
Sit ups
CROSSFIT
Back Squat
5-5-3-3-1-1-1 (working up to your 1RM)
Bench Press
5-5-3-3-1-1-1 (worling up to your 1RM)
WOD
10 rounds:
100meter sprints
each sprint starts on the 1 minute mark
(the spints will be done inside on the turf: 100 meters is 7 lengths of the turf from wall to wall)
score: record fastest and slowest times
