Caption: Jason Khalipa busting through muscle ups during a CrossFit Tour wod in Queenstown.
Tomorrow is another month which means another skill will be in focus. It will be the month of the muscle up. We have been doing a lot of work on body weight pulling and pressing/dipping strength so it is only natural that we will now try to put it all together. One thing that is for sure is you need a strong power to weight ratio to get a muscle up so it was most important to us to work on your strength first. You will obviously be on different levels so all muscle up skill sessions will be split into 3 groups.
Group one are members who already have 1 or more muscle ups. You will be working on perfecting muscle up technique. You will be working on adding volume to your muscle ups through EMOMs and other skills wods.
Group two are members who are looking to get their first muscle up. You you have the strength to pull yourself up but you are lacking the skill to efficiently turn over into the dip. You will be working on drills that will give you your first muscle up so you can move into group 1.
Group three are members who are still working on body weight strength. You will be focussing on more pulling and pressing/dipping strength plus ring holds. Your main goal is to get an unassisted pull up and dip. We will be giving you specific instructions on how to get you into group 2.
This will be an awesome month we think. We have seen some great improvements in body weight strength from a lot of you, so we are excited about helping more of you getting the elusive Muscle Up.
Christian
Thursday 31/8/17
Strength: Every 90 sec for 12 min (8 sets)
1 Clean Pull – 1 Squat Clean – 1 Split Jerk
Build in weight
WOD: 21-15-9
DB Deadlift 22.5/15kg
DB hang Power Clean
DB Push Jerks
