Tuesday: Muscle Up Practice and 800M Sprints

Using the first 10-15 min,

Work on Muscle Up transitions.

*If you already have your muscle up, attempt:
2 sets 4 bar muscle ups

WOD

3 Rounds

  • 800M Sprint

or

  • 1000M Sprint

-rest 2-3 minutes in between attempts.

Post each effort individually.
Each round must be with in 5-7 seconds of the first attempt or you owe 10 burpees.

21 thoughts on “Tuesday: Muscle Up Practice and 800M Sprints

  1. negative ring dips and parallette dips for muscle up work

    WOD: 3:03, 2:52, 2:46; 20 burpees afterwards

  2. about 5 muscle ups. practiced keeping false grip to come down and attempt a second consecutive MU – several attempts.

    WOD: 3:26, 3:29, 3:48 (10 burpees)

    1. 5 MU’s Jess? awesome!

  3. WOD: 3.45 (run), 4.11 (row), 3.40 (run)

  4. Negative parallette dips for muscle up work

    WoD: run: 3:21 (PR), row 4:12, run 4:05 ish?

    didn’t pace the first run enough. 10 burpees

    1. also thanks Jason for the rowing help today!

  5. Single MU practice
    WOD: run- 3:08, 3:01, 3:02

  6. Bar muscle-up practice: did one ugly rep eventually
    Also worked on front and back levers on rings and Turkish get-ups up to 53#.

  7. Negatives on the bars then parallette dips

    WOD: runs: 3:25, 3:14, 3:10 (10 burpee penalty)

  8. 4 ring MUs – PR
    WOD run – 2:56, 2:49, 2:46

  9. Forgot that we did this a couple of weeks ago: http://crossfitcharlottesville.com/2011/08/22/tuesday-l-sits-and-endurance/#comments

    Running – 3:19, 3:11, 3:07 (+2 sec, -3 sec, -4 sec PR) + 20 Burpees

  10. MUs: transition work and a few ring dips
    WOD: 3:22, 3:16, 3:15 (+2, -4, +3 sec from last time)

  11. 3:04, 3:09, 3:10

  12. MUs: played around, did some negative dips
    WOD: 3:45, 3:43, 3:48 (waaaay better than 4:11 last time, but I was still fairly injured then)

  13. MUs: worked transitions and then a whole bunch of attempts. Feels really close… need to practice pull-ups while maintaining false grip, driving shoulders through the rings, and turning wrists over at the top.

    For anyone needing help with muscle up kips, check out this awesome video Tom told me about: http://www.sicfit.com/coverage/238561-The-2011-Reebok-CrossFit-Games/video/502723-Annie-Sakamoto-Muscle-Ups-in-Slow-Motion

    WOD: 3:10, 3:08, 3:06

    1. wow, she gets completely horizontal!! interesting….

    2. VERY cool video!
      Also, thanks for giving me someone to chase during the runs!

  14. 3:20, 3:22, 3:41 (10 burpees)

  15. 3:20, 3:17, 3:07 (10 burpees)

  16. MU: false grip pull-ups, and worked on transitions….almost there…
    WOD: 3:30 (800m), 1:15 (400m), 1:45 (500m row)….shin splints suck!!

  17. worked on kipping (thanks Gretchen for the tips!)
    WOD: 3:58, 3:51, 3:47 + 10 burpees for fun

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