Image courtesy of CrossFit Threshold
I know there are lots of you who are still struggling to master that elusive secret of the muscle-up that keeps foiling your best attempts. Perhaps this article can help:
“CrossFit Santa Cruz’s Laurie Galassi is a gymnast and CrossFit coach. In this instructional video, she breaks down that most challenging CrossFit movement: the muscle-up.
Focusing first on body shapes and hand position, Galassi explains how very small adjustments can make a big difference on the rings.
Of course, the false grip is critical to success, and no, it isn’t very comfortable. For those who tend to get red and raw wrists, Galassi has a quick-and-easy taping technique that will help you avoid leaving blood on the rings.” (Unfortunately, those handy tips are secreted in the official, pay-only version of this video. If you would like to see them, and have a Journal subscription, click the link below to the full articles.)
Buy In – Weighted Strict Pullups, 5 x 5 increasing weight or difficulty each round
WOD – “Road Runner” For time:
- 800m run
- 30 sumo deadlift high pulls (65/95)
- 400m run
- 20 sdhp
- 200m run
- 10 sdhp
Zone 3 – scale sdhp to 55/75
Zone 2 – scale sdhp to 45/65, scale run as needed
Zone 1 – scale as needed
Cash Out – MWOD
* Hamstring stretch with band
* 5 way shoulder stretch – coaches incorporate the upper traps into the stretches!