Tuesday, July 2

Check out the video below from The Gymnastics Course (formerly CrossFit Gymnastics). It really shows how you have to maintain tension throughout the movement, especially in the transition phase.

We see lots of people just trying to swing themselves over the rings and there’s no transition into pushing down on the rings. You have to push down to continue travelling over the rings rather than trying to pull yourself all the way over or just use momentum.

If you can do 15 pull ups and 15 ring dips but can’t get the transition of the muscle up, maybe this video will help. There’s obviously a strength component, but technique really matters!

Workout for Tuesday, July 2
Ring Muscle Up Practice
5 Rounds
30 seconds Max Reps
60 Seconds Rest

*Scale Options:
Bar Muscle Ups
Kipping Pull Ups (No Butterfly)
Ring Rows / Bar Rows

For Time:
21-15-9
DB Thrusters (50/35)
Burpees Over the DBs

CrossFit 616