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Saturday January 14 2017


As we enter the 7th year of the CrossFit Open, one thing is for certain, Muscle Ups will most likely appear. Over the course of the next 5 weeks leading up to the 2017 CrossFit Open, we have devised a training plan that will move you closer to getting your first muscle up as well as refining the muscle ups that you already have. 

Most athletes at CrossFit Hamilton have the necessary strength of being able to pull themselves to the rings and push themselves above the rings. In most cases, athletes need to refine the technicalities in order to appropriately apply their strength. 

The skills and drills will be apart of the warm-up on Monday, Wednesday and Friday at CrossFit Hamilton.  We are confident that if you follow this program, you will move closer to accomplishing and/or refining a muscle up.

Be sure to check out CrossFit Hamilton’s Instagram @crossfithamilton

Drill 1: False Grip Ring Row

Drill 2: Strict Knees to Elbows

Drill 3: Stability Above Rings / Bar



With a Partner, complete:

5 sets each (10 sets total)

1 Rope Climb or 3 Rope Pulls

20 Box Jump Overs #20

10 Hang Squat Cleans #115/75



*Choose a weight for the Hang Squat Clean that you can do unbroken.

*Move fast on Box Jump Overs


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