3/8/12 Muscle Up Progression
TJ at the top of the Muscle Up
Jamie performs the sub, Pull Ups & Dips
-Written by KC
It's not who you are that holds you back, it's who you think you're not.-Anonymous
The Muscle Up
This term does NOT mean you want more muscle on your body. The Muscle Up is in fact a movement, a mount, done on the gymnastics rings usually in Men's Gymnastics. It's a compund movement that consists of a Ring Pull Up, a Transition, and a Dip. CrossFit has taken the basics of this movement, and incorporated it into the constantly varied workouts. This move, usually but not always, takes months, or even years for some of us to gain the strength, coordination, and confidence to perform this movement. Today we practiced the progression so that everyone could get a feel for this movement. If the Muscle Up is still not available to you, the substitute today is for every 1 Muscle Up you perform 3 Pull Ups and 3 Dips (ring or bench). Yes that's a lot of pull ups and dips, but the Muscle Up is something that has to be earned.
Everyone works at their own level
Workout of the Day
Five rounds for time of:
Run 800 meters
9 Muscle-ups
