Main – CrossFit
SKILL
2nd and final week of Muscle-up progressions. Next week we’re moving onto another gymnastic movement.
SPEND 30 MINUTES WORKING ON THE MUSCLE-UP
Work through the progressions of the muscle-up
1. False grip hold into kipping
2. Floor thrust
3. Transition on the floor/ box
FINISHER
1st Minute= 1 Muscle-up
2nd Minute= 2 Muscle-ups
3rd Minute= 3 Muscle-ups
4th Minute= 4 Muscle-ups
Continue to increase the number of muscle-ups until you are unable to complete the amount of reps in the given time.
SCALING
Muscle-up progression
If you are new to muscle-ups but can do them. Do 1 muscle-up every minute for as long as you can.
Metcon (AMRAP – Reps)
Total number of reps completed
