May 18, 2009

Work Out of the Day

Quarter Gone Bad

Five rounds for total reps of:
135lb Thruster, 15 seconds
Rest 45 Seconds
50lb Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds





The muscle up starts with the false grip and elbows fully extended.  It’s followed by a pullup, bringing the rings to your chest, rolling your chest over, and finishing with a locked out dip at the top.  Not only is the muscle up unmatched in building upper body strength, but it is also a critical survival skill.  If you are strong enough to do 15 pullups and 15 dips then you are strong enough to do a muscle up.  But the false grip and the transition are the most difficult parts to overcome.   Gymnasts rate their moves from A to E according to difficulty with E being the most difficult.  They give the muscle up an A.  Easy for gymnasts, but almost impossible for regular people.   But once you get it, anything you get a finger hold on, you can get on top of.  It’s truly one of the most functional, useful and all around badass movements in CrossFit.  Who will be next to get their first muscle up?


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