Mighty Muscle-ups

Didn’t get much sleep trying to watch CJ’s session in the American Open last night, though the feed cut out for me so I completely missed all of the clean & jerks. Got some upper body feels from all of the snatching yesterday and legs feel a little tired. In at 9am for the first muscle-up day of the gymnastics program.

Skill WOD (Hustle & Flow) Week 1 Day 3

Warm-up

3 sets

  • 5 Bar Work
    (Hold and pause 2 sec at each position with no form breaks and no momentum)

    • Dead Hang
    • Lat Active Hollow
    • Tight Arch
  • 1 Skin the Cat
  • 7 Straddle V-ups
  • 10s GHD Hanging Bridge Stretch

Thought it would be harder than it was to do all of that holding on the bar in one set. Wasn’t bad. Straddle v-ups are very awkward.

Skill A – 4 Supersets

  • 1 Ring Swing + Pull-up w/ swing + MU
  • 2 Box Hip Kip Drill
  • 3 Banded Hip Drill

First set of the complex was odd, but got the hang of it and smoothed out the transition from pull-up into muscle for the rest of the sets. Wasted a bunch of time setting up for this part and figuring out what to do. The banded drill programmed didn’t work worth a shit for us so we did the Gymnastics WOD version. with a band through the rings.

Skill Test – 3 sets

1 rep of complex is:

  • MU + 2 Strict Ring Dips (after the MU dip lockout)

First two sets are 3 reps of the complex and then the 3rd set is for max reps. I got 5 on my max set. Those dips add up!

Strength Accessory – 3 sets

  • Lower to Hold (3s) Front Lever on Box

Completely missed that we were supposed to do 3 of these each set. I thought it was “too easy” in the sense that it wasn’t a lot of work. Pretty sure I’ll never be able to hold an actual front lever in my life, but the strength transfer should help other stuff and I’m guessing that’s the idea.

Bonus Complex

  • Set 1: 3 Ring Pull-up + 3 Toes to Rings + 4 MU
  • Set 2: 3+3+5
  • Sets 3+: Keep adding 1 MU until failure

I wasn’t real confident going into this after only getting 5 in the skill test and already feeling pretty smoked in my shoulders and arms. But I got sets 1 and 2 done and got 5 muscle-ups again is the 3rd set.

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Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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