30 Muscle Ups For Time
*Sub 10 Rounds of:
5 Pull Ups
3 Dips
We have not seen much work on developing muscle ups around the box lately. If you want it, you are going to have to spend some extra time working for it after class. We will work through a muscle up progression for those of you who are ready to start working on it. We will work through the kipping pull up progression for those of you who still need pull up development.
Here are some instructional videos from CrossFit.com so you an do some studying on muscle up and pull up progressions:
Developing a Muscle-up Part I: Stability (Rob Miller)…[wmv][mov]
Developing a Muscle-up Part II: Transition (Rob Miller)…[wmv][mov]
Developing a Muscle-up Part III (Rob Miller)…[wmv][mov]Muscle-Up Progression, Jeff Tucker (CFJ Preview) …[wmv][mov]
Kipping Pullups, Step 1…[wmv][mov]
Kipping Pullups, Step 2…[wmv][mov]
Kipping Pullups, Step 3…[wmv][mov]
Kipping Pullups, Step 4…[wmv][mov]
New member Ashley Flynn does a WOD involving the shoulder press, push press and push jerk with running after her second fundamentals session with Brooke. Ashley is a former swimmer and is used to intense training, so we can expect to see fast progress here.
