Iron Grip CrossFit – CrossFit
Let’s be clear. In CrossFit, we’re very excited to get our first muscle up; and the next one and the next. The muscle up is a fantastic upper body strength tool and indicator. But no one should ever let their journey on the rings stop at the muscle up. There is more. So much more. But let’s start with the muscle up shall we?
https://www.youtube.com/watch?v=rtF51pQB6Wc
https://www.youtube.com/watch?v=nj1_c6biyFc
https://www.youtube.com/watch?v=P14bC6qxS3s
Warm-up
Warm-up (No Measure)
200 meter Run
2 Rounds
10 meter Inchworm
10 second L-sit
3 DB manmakers
Skill
Muscle up
-Progressions
-Scaling
Metcon
A “Tabata interval” is 20 seconds work and 10 seconds rest for 8 rounds.
Your score is the lowest number of reps completed in a single round.
Squat: Metcon (AMRAP – Reps)
Tabata Air Squats
Rest 1 Minute
Situp: Metcon (AMRAP – Reps)
Tabata Situps
Rest 1 Minute
Mu-Up: Metcon (AMRAP – Reps)
Tabata Muscle ups