Scott aggressively pulling under the bar
Buy In:
Muscle-up skill work
WOD:
10 Minute AMRAP
10 Press 95lbs/65lbs
5 Pull-Ups (strict)
Cash-Out:
Forward Roll
Our buy-in today we will focus on the skill work needed to perform a muscle-up. The muscle-up is a basic gymnastic skill which gets you from under a set of hanging rings to above in the support position. If you are close to getting a muscle-up (Aimee/Jezel/Catina?) then you will focus on more advanced techniques to get the muscle-up. If you are new, then we will focus on the movement patterns required for the muscle-up.
The workout today is a simple 10 minute couplet with an upper body press and an upper body pull. The pull-up will be strict, which means you will hang freely and pull with your upper body with no forward or backward momentum. If you do not have a strict pull-up we would like you to use a band to assist. Feel free to place your hands facing towards you (supinated), away from you (pronated) or mixed. The press is taking a barbell from the rack position (across the shoulders) to a position overhead without assistance of your legs and hips.
For the cash-out today we are going to play with forward rolls. We are going to lay down the big blue mat and well… roll. The way we are going to do this is to start in a standing position, squat down and place your hands on the ground, shoulder width apart slight in front of you. Then you will tuck your chin and jump forward with your legs and roll evenly across your back. If you feel comfortable try running into a forward roll, or jumping into a forward roll. Have fun.
Results
- Catina, Lol. So I took a physical Crossfit day off but not a reading one:) Rick, Your timing on Muscle- up skill work ...
- Jezel, I'm starting to think there are little cameras everywhere. Rick hates not being here 24/7 so it's his way ...
- Today's my rest day. After 5 workouts this week, I need one. I will come in tomorrow to work on ...
