Friday – 101510 – Muscle-up, Bench-Press

Matt Nelson going big on the Deadlift

10-8-6-4-2 Reps for time:

Bench Press (155/105)
Muscle-up

Mobility WOD

Post thoughts and times to “comments”.

VIDEO!! CrossFit St. Paul muscle-up modification tutorial

Great job in class today everybody! A 30 minute AMRAP is no easy feat to conquer, it’s a time domain that we don’t focus on too often, and I was very pleased with the effort everybody put in on such a long-winded workload. For tomorrow, there will be a solid chunk of the class dedicated to the skills and drills most closely associated with the muscle-up. Consider this your opportunity to drill the muscle recruitment patterns needed for successful completion of this technical gymnastics movement. Once we get into the WOD, however, I’d like everybody, regardless of how close they are to completing the muscle-up to use a standardized scaling ratio of 3 ring dips and 3 pull-ups for every 1 muscle-up prescribed. If the skill transfer portion of class served as the opportunity to get better at the movement’s unique technicalities, then the 3:1 approach is the opportunity to increase the auxiliary strength and physiological capacity required to execute the muscle-up. I’ve posted a video above that should help break down the skill transfer drill we’ll be covering, as well as the modifications not only to the muscle but to the ring dip itself. The video is surface level, at best; it’s only meant to expose you all to the focus points of the skill session — primarily, the “turnover” portion of the muscle-up in which we transition from underneath the rings to on top of them. This is the most common point of failure even for very strong individuals as the turnover is without a doubt the point of highest technicality in the entire muscle-up progression. The video got a little longer than I’d hoped, but I wanted to be as thorough as possible, without getting too ridiculous. As I mention in the video, for those people that see it, please consider what scaling decision is most appropriate for you, and try to prepare yourself to help others who didn’t see the video as many of our friends will be confused by the movement and the different scaling options available to them. People helping people – it doesn’t get any better than that!

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