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Thursday January 12 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


For Time:

From 0-12 minutes, complete:

27 – 21 – 15 – 9

Thrusters #75/55

Sumo Deadlift High Pulls #75/55

From 12-17 minutes, complete:

Max Chest to Bar Pull-ups


*Two scores; Time it takes for Thruster/SDLHP total number of CTB Pull-ups

*If you complete Thruster/SDLHP in 6 minutes, you get to rest until the 12. If you are still doing Thrusters/SDLHP at 12 minutes, you must stop and proceed to CTB Pull-ups.


*Scale Chest to Bar Pull-ups to regular pull-ups OR with jumping chest to bar pull-ups.



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