This Sunday’s workout provides us with a great chance to work on our pulling and pushing strength.
Have you ever looked at a workout and felt overwhelmed and not so inspired to tackle it? The muscle- up in Sunday’s workout is one of those movements that can leave even the most seasoned veteran feeling discouraged. However, a simple approach to the developmental steps of this movement can lead to mastery. While the muscle-up may be classified as a high ranking official, its lower ranks get the job done too, and quite well! As a movement it is a combination of a pull-up and a push-up with a transitionary dip thrown in. An act of beauty to watch in execution. Its presence in workouts highlights for us the functional life skill of being able to pull ourselves up and push ourselves off the floor. Simple but crucial acts of life. A modification to consider for the muscle-up is a burpee pull-up, where you push yourself off the floor and jump you into a chin up over the bar. There are multiple options that one can use on the road to muscle-up acquisition and we’ll find the right one for you this Sunday. . We’ll also dial in our squats and rowing. Let’s leave the gym stronger and more fit than when we walked in. Simple. Sunday. Fare.
1 minute each x 2 rounds
Full body rocks
Cross crawl squats
Muscle-up transition EMOM 5
Tech and WOD Focus:
Muscle-Up: Skill vs Strength development
100 Air squats
100 Calorie row
On the slow and steady :30 of:
Hands and knees rocks
Lying hamstring stretch (each side)
Shades (Motor is on the loose this weekend)