Thursday, January 30

We’ve got weighted pullups and ring dips scheduled tomorrow and then a short WOD. After the WOD there will be some time to practice the muscle up. This is a high level skill for CrossFitters and if you don’t have strict pullups and strict ring dips you probably aren’t ready for the muscle up, but we can still work on progressions and strength building. Check out the video below for some shoulder prep movements and progressions for the muscle up. This is what we will be doing in class on Thursday.

Workout for Thursday, January 30
Weighted Pull-Ups 6-6-4-4-2
Superset w/ Max Effort Strict Ring Dips

“Annie”
50-40-30-20-10
Doube Unders
Sit-Ups

Muscle Up Practice (Bar and Rings)