Muscle Up Progression Practice
Muscle Up Progression
This is not a timed workout.
Spend 15 minutes practicing your MU’s from the appropriate step in the progression. If you already have muscle ups, then practice linking them, or doing them without a false grip.
* Choose MU or HSPU progression/practice
Handstand Push-up Progression Practice
Handstand Push-up progression & practice
This is not a timed workout.
* Practice Open standard (closer to wall, narrower position and heels flat) or progressions: wall walk, HS hold in hollow position, negatives. Use this time to work towards practicing being inverted.
Chipper: Double Unders, Air Squats, Sit-ups, Push-ups, T2B, and HSPU
For time:
100 Double Unders
75 Air Squats
50 AbMat Sit-ups
50 Push-ups
25 Toes To Bars
15 Handstand Push Ups
* Practice Open standard HSPU
Lisa (above) practicing muscle-ups without the straps. (Kidding she was practicing True Ring push-ups as part of the new Advanced RX test standard for push-ups).
Photos by @robcwilson
Congrats to Chris C. for getting his first muscle-up today!
Director of the Games Dave Castro has announced that the CrossFit community will get to vote on one of three workouts for Open Workout 18.5. Voting begins tomorrow, March 22, at 3pm PT. Make sure you vote and choose whatever is heavy please!!! Join us in the lobby for the live stream at 5pm.
18.5 Will Be Community Choice