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November 29 2016

28
Nov

November 29 2016

muscle-up-steroids

November 29 2016

We’ve been hammering the Pull-Up technique over the past few months, so we’re starting to elevate it a little bit with some muscle-up focus. Here are 2 videos that you can use to incorporate in your free time at the gym either before or after classes.
The first is from Reebok CrossFit One with Austin Malleolo, a CrossFit Games competitor. This one talks about various pulling and shoulder stabilization drills:
https://youtu.be/IWevfH8QL3w
The second is from SPSC CrossFit and includes a 4-week progression you can utilize 3 times per week. It focuses on the false Grip, kipping elements, and utilization of the band to help with pulling:
https://youtu.be/2xR4L7K5rAs

STRENGTH
A) Every 1 min for 5 mins: Hang Clean
5 Hang Cleans, pick load
*Hang Cleans can be Power or Squat, athlete’s choice*
B) Every 1 min for 5 mins: Muscle-up
3 Muscle-ups
*Scale the Muscle Ups with the following options:
1 Muscle Up = 3 Pull Ups + 3 Ring Dips
1 Muscle Up = 5 Assisted Pull Ups + 5 Assisted Dips
1 Muscle Up = 3 Muscle Up Ring Row Transitions (feet on floor or box, ring row into transition into Dip Position)*

WOD
Complete as many rounds as possible in 10 mins of:
Run, 200 m
10 Sumo Deadlift High-pulls, 75/55 lbs
5 Handstand Push-ups
CRX: Run, 75/55 lbs, HSPU
FRX: Run or Row 250m, 75/55 lbs, HSPU Progression
Goal: 4 Rounds
Coaching: Notice that the weights are the same, yet the HSPU differ for both RX’s. The Sumo Deadlift High Pulls should be fast and effective. For HSPU progressions, either use a plate with AbMat combo to the best of your ability or the Push-Up into Kick Up with knee tucks (5 HSPU = 5 Push Up + 5 Knee Tuck). This WOD is meant to be at least 3 rounds and you should cycle through the movements quickly. Don’t spend all day on the HSPU.