Well, we knew that we would be seeing muscle ups eventually in the 2015 CrossFit Open, who could have guessed that we would be STARTING the WOD with them? That Dave Castro guy must really have a lot of faith in us.
If you have never got a muscle up before but you feel like you are damn close, I think that you should go for it tonight when you come in to hit this WOD. Who knows, 14 minutes is a long time and we might be able to give you some pointers and some extra cheers to help get you up and over those rings. Mentally prepare yourself today by picturing yourself hitting that lockout at the top of the rings. Think about the fundamentals. If you have time today, try to watch a few progression videos and then come in early and try to work through them.
This is one of the quickest, simplest and most effective videos that I have found
Muscle Up Progression - Carl
One thing that will help you out is trying to get your hips up to the rings without a big, huge pull first. Many people tend to pull way too early and they dump their power and the momentum is all thrown off. Also, he brings up that you should be able to see the ground in front of you while you are performing the Muscle Up. This is a great point because not only is it sound technique, but if you fail to do this, you will probably be no repped. For any questions on movement standards, make sure you refer to this video!
We will have a great time doing this WOD tonight so make sure you come here ready to work! See you all soon!
7 Muscle Ups
50 Wall Balls
100 Double Unders
Posted on Fri, March 13, 2015