Muscle ups are a coveted CrossFit gymnastics skill. They require strength, body control, and good shoulder and wrist mobility. In this video, Carl Paoli with Gymnastics WOD discusses the necessary skills to achieve a bar muscle up. Here is Part 2 and Part 3 of his progression.
Complete as many rounds as possible in 15 mins of
5 Squat Clean & Jerks, 145/105 lbs
5 Bar Muscle Ups
50 Double Unders
Double unders are another coveted CrossFit skill. For some of us, cough "Coach Leslie" cough, it takes years to get the correct wrist timing and jump coordination. Here's a great video with good instruction. Hopefully you will get yours in just a few weeks. Practice every time you're at the gym.
Record your WOD on Beyond the Whiteboard.
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