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.
May 27 The Murph Challenge
June 10 - July 3 Pull-up Specialty Course
June 22 OutWOD
June 28 - July 12 Anniversary Throwdown
July 13 Knuckle Buster OCR
July 14 5th Year Anniversary Party
July 16 - Aug 24 Pure Barbell - Powerlifting Edition
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