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30 Muscle-ups for time

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 080512.


The Muscle-Up from the November 2002 CrossFit Journal by Coach Glassman:

Hang from a false grip
Pull the rings to your chest or “pull-up””
Roll your chest over the bottom of the rings
Press to support or “dip”

Tips for rolling your chest over the bottom of the rings:
Stick your nose as far over the rings as possible
Drive your elbows from down in front of you to up and behind you
Keep the rings as close to your body as possible
Tighten your gut
Have the meat of the thumb trace a line from collarbone to the armpit, just above the nipple

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