Monday, November 19

The bar muscle up! It’s a movement many of you are so close to getting. Sure, many of us just need to get stronger lats to be able to perform this movement well, but there are some of us that are strong enough, but we haven’t quite figured out the technique.

This video below is the best I’ve seen in a while demonstrating that you don’t “pull” yourself over the bar in the kipping bar muscle up. The movement should be a push down on the bar. Watch the video and pay attention to how little the arms bend in the movement.

If you are struggling with the bar muscle up, maybe you are pulling too much (chicken wingers) or maybe you just aren’t pushing down enough on that bar. Be patient and keep pushing through the entire movement!

Workout for Monday, November 19
Back Squat
7X2 @ 80% to 85%

For Time:
100 American KB Swings (53/35)
At "GO" and EMOM Do 5 Push Ups

CrossFit 616