• Skip to main content

Call or text (516) 868-7767 to get started!

Crossfit Strong Island

26 Benson Lane Merrick, NY 11566 | (516) 868-7767

Get Started

  • Home
  • About Us
    • About CrossFit Strong Island
    • What is CrossFit?
    • Is this for me?
    • Our Coaches
    • Our Partners
  • Our Programs
    • CFSI Programs
    • Specialty Classes
    • Hyrox Training Hub
  • Schedule
  • Rates
  • WOD
  • Apparel
  • Facility
  • Start Now
  • Contact Us
Crossfit Strong Island
  • Home
About Us
  • About CrossFit Strong Island
  • What is CrossFit?
  • Is this for me?
  • Our Coaches
  • Our Partners
Our Programs
  • CFSI Programs
  • Specialty Classes
  • Hyrox Training Hub
  • Schedule
  • Drop In
  • Rates
  • WOD
  • Apparel
  • Facility
  • Start Now
  • Contact Us

FRIDAY 10/26

October 26, 2012 By CFSI Leave a Comment

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

Filed Under: October 2012

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Call (516) 868-7767 or email info@crossfitstrongisland.com for a free trial class!

Call Us
Directions
Get Started

CrossFit Strong Island
26 Benson Lane, Merrick NY 11566
Phone: (516) 868-7767
Email: info@crossfitstrongisland.com

Copyright © 2025 CrossFit Strong Island | Privacy Policy