What can I expect?

WOD In Teams of 2, Complete the Following for Time: Row x 1500m; Kettlebell Swing (70/53) x 50; Row x 1000m

Getting leaner. Improvement in work capacity. A climb-up is the name of an iconic parkour skill that is essentially the real-world, urban application of a muscle-up, on a wall, fence, or similar barrier.

Apr 24, 2013 - Explore cfharboreast's board "Skill Work" on Pinterest.

Each week, raise the rings a little higher. 3 sets of 8 pull-ups, 8 dips, etc).

Occasionally supplementing a short workout with a skill section that allows muscle-up practice, even if muscle-ups aren’t in the Workout of the Day, is another option.

BTWB Skill Work… Spend 10 minutes working on Muscle Ups.

5 rounds for completion: EMOM Min 1= 9 strict hspu Min 2= 12 CTB pull ups Min 3= 15 burpees :) Scoring= Each min completed = 1 point. Muscle-up or Muscle-up Progression Muscle-up 2-2-2-2-2 Or Muscle-up Progression 5-5-5 Pick a starting point that you can work from. Step 3: Kipping Muscle ups. Go up to 25 singles for the second week and up to 30 singles for the third week.

The kipping part gives you momentum to pull yourself up into the muscle-up position. Notes: Practice transitions and/or strength in the pull and dip (i.e. Monday Feb 19th: A. If you can do muscle ups, take 2 attempts at a max rep unbroken set on the rings. You might find pushups to be easy or hard, depending on your fitness level. We explain the muscles pushups work, as well as variations on them. Faster progression in strength-skill. Along with landing, rolling, and falling, climb-ups are amongst the most useful and common of all parkour movements. If you already have muscle ups, then practice linking them, or doing them without a false grip.

Spend 15 minutes practicing your MU’s from the appropriate step in the progression. SKILL WORK. Muscle up skill work.

After 3 weeks you add 5-15 pounds to the bar and start over at 20. The weight remains the same for these three weeks. B. This is a gravity-assisted form of the final exercise in this progression.

Skill Work: Muscle Up Progressions. See more ideas about Crossfit, Gymnastics wod, Muscle up. Muscle Up Progression (Bar or Ring) This is not a timed workout.

An excellent opportunity to do this is in the warm-up or within the workout on days where the muscle-up is programmed.