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Wednesday January 11 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:

“This Takes GutszzZZzz”

In Teams of 2, complete in a you go, I go fashion:

10 min. AMRAP

10 / 8 Calorie Assault Bike

Rest 5 minutes

In Teams of 2, complete in a you go, I go fashion:

10 min. AMRAP

200m Row

FORMAT:

*Score: Total Calories at the end of the 10 min. AMRAP + Total Meters at the end of the 10 min. AMRAP.

*If more than 12 people in class, have the half of the teams begin on the bike and half of the teams begin on the rower. Both groups will rest together and switch movements for the second AMRAP.

*The goal is to put out max effort every turn. Earn your rest.

*During the 5 min. rest, work on a weakness!

 

 

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