18 Nov 2014 – CrossFit's Holy Grail: The Muscle Up


A) Gymnastic skill: Muscle-up

B) Alternating EMOM x 10 minutes, for quality:
Odd: 7 Kipping ring row
Even: 7 Muscle-up transition

C) Alternating EMOM x 14 minutes:
Odd: 1-3 Muscle-ups
Even: 10 Thrusters 40/30kg

*Now that you have a full understanding of how challenging a muscle-up is, watch this footage of the Men's Artistic Gymnastics Final: Rings Event from the 2012 Olympics and gain a new appreciation for the incredible strength, stability and flexibility that gymnasts possess!