Patience & Practice

The Muscle up gets you from under objects to over them in a quick, explosive second. This pull and press combo are thought of as one of the most technical and difficult movements in the CrossFit world, yet it is considered as one of the easiest by Gymnasts.┬áToday at CrossFit Scottsdale we will be working on the muscle up training progression as presented by Jeff Tucker of GSX Athletics and CrossFit Gymnastics Certification. Tucker states the first step is to have compentency in a stable enviroment (ie. bar dip). Next one should be able to hold a stable support on the rings, after that the ring dip. Only when these movements can be performed comfortably should the rest of the muscle up progression begin. Once you begin to progress into the muscle up a false grip and elbows in tight are essential. The upper body weight transition can be first practiced with the toes on the ground, this devekops the strength and muscular patterning required for a stable and consistent muscle-up. Within a few months of simple drills like these and rasing the rings a few inches at a time, the full muscle up will come…. Patience and Practice.

Warm Up
Muscle Up Progression

Workout of the Day
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings 75/55#
20 min. AMRAP

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.