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.
March 22 The CrossFit Open Closes
March 27 6-Week OCR Training Course Starts
April 5 - Lift Off!
April 27 Festivus Games
May 4 - 5 Montana Spartan Race
May 10 Baseline & Beers
May 11 Montana Craft Beer Week BEER OLYMPICS at TSCF
June 22 OutWOD
June 28 - July 12 Anniversary Throwdown
July 13 Knuckle Buster OCR
July 14 5th Year Anniversary Party
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