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Tuesday January 10 2017

NEWS:

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

WOD:

On a running clock, complete:

From 0 – 4 minutes,

100 Double Under’s

12 Power Snatch #115/75

Max Handstand Push-ups in the remaining time.

Rest 3 minutes.

From 7 – 11 minutes,

70 Double Under’s

8 Power Snatch #135/95

Max Handstand Push-ups in the remaining time.

Rest 3 minutes.

From 14 – 18 minutes,

40 Double Under’s

4 Power Snatch #155/105

Max Handstand Push-ups in the remaining time.

 

FORMAT:

*Score: Total Handstand Push-ups for each round.

*Whiteboard example: #75/85/95 Carlyn- 20, 20, 20 HSPU

*Weight 1 @115/75 should be a weight that can be cycled. For example, completing two sets of 6 reps touch and go.

*Weight 2 @135/95 should be a challenging weight but one that can be quickly done with singles.

*Weight 3 @155/105 should be an even more challenging weight but one that is well below your 1 rep max Snatch. 

FORMAT:

*Scale 100 DU’s to 90 seconds of attempts or singles

*Scale 70 DU’s to 60 seconds of attempts or singles

*Scale 40 DU’s to 30 seconds of attempts or singles

*Scale Handstand Push-ups to Ring Push-ups or Hand Release Push-ups

 

 

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