Muscle-up technique

Thursday 19.6.14

A: Muscle-up technique (rings)

Focussing on neural pathway development through the following key positions and movements:

  1. false grip, lean back, turn out/turn in
  2. chest through, catch position
  3. complete dip (kipping start position, create upward momentum, lock out)

B: 30 burpee muscle-ups for time (10 min cap)

Post training notes and times to comments.




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Coach B

Husband of @rebeccafwarren. Dad of Madz & Isabelle. Coach & Owner of @adaptcrossfit. One Passionate Dude.

  • Sam B says:

    A: Worked up to trying for a muscle up with feet on a box and body horizontal. Couldn’t quite get the rhythm of this. Otherwise this is coming along. Next time I think I’ll try with a band.

    B: Did jump-throughs. Almost had this, but timed out at 29 reps! Had a go at the 30th muscle-up about 3 times, with 30 seconds to go, but just couldn’t straighten my arms at the top of the dip… So close and yet so far… SOOOO frustrating!

  • Sharon Simonsen says:

    A. worked those neural pathways until they were too sore to continue… using toes to help push up. Was a little heartbroken to know the muscles had to do 30 more!
    B. Again using toes to push up, somehow managed to finish this in 8.40

  • Olivia says:

    Mmmm, neural pathways pretty good, strict dips not so good for this type of volume, I really need to get that kip sorted without the arch in my back. Open gym work for next month sorted 😉
    Finished 20 jump throughs (feet off the floor) all with a strict ring dip 😛

  • Ivan L says:

    I enjoyed today. A little less intense, and took the pressure off the legs, so I came out feeling refreshed. Perhaps that was also the absence of all those gloating NSW fans (cough* Mark King*cough).

    A. Worked up to jump throughs. I had muscle ups a while back but did one of those kips where you overshoot and pull your shoulder out behind you. Took weeks to come good so I’m happy consolidating for as long as it takes to feel confident again.
    B. Did this as jump-throughs and knocked out the 30 in a bit over 5 minutes. I found a strange thing happening with my “kips”. Was so focussed on getting my legs steady before pulling up my knees that I subconsciously was pushing up with my arms in the meantime. So several times I went to kip and found I was already up. Hmmm…

    i was pretty impressed with Coops’ effort this morning. I think he knocked out 20 or so genuine muscle-ups and burpees in the time cap.

    • Mark says:

      Just think, last time NSW won, Adapt didn’t even exist! We’ve got to make up for lost time now.

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