1/18/12 The Muscle Up & Progressions

-Written by KC

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CrossFit AllStar Progress!

Layne does her first Pull Ups today with NO ASSISTANCE BAND! Holy smokes! Dedication, a postitive attitude, and consistent attendance have allowed Layne to ditch the band and pull herself up, literally. I LOVE to see progress and it's happening to everyone!!!

Below: Kip does Kipping Muscle Ups video

Muscle Up Progressions

The progressions we do here involve technique work on the first ring pull of the MU, transition work on the floor, and finally the dip. We put this all together and if the Muscle Up is still not available to you, today we subbed 4 pull ups + 4 dips, which is not really an adequate sub for the MU as nothing really compares to the real thing.

Workout of the Day

Warm Up:

Jump Rope & Rope Ascent: Each athlete performs 1 rope ascent as the timer, all other athletes perform Double Unders/singles. Athletes take turns climbing the rope.

Skill:

Run 1 Mile for time or Run 10 min.

WOD:

Three rounds for time of:

7 Muscle-ups (Sub 4 Pull Ups + 4 Dips (Ring/Bench)

21 Dumbbell thruster (35#DBs/25#DBs)