The Unsexy Stuff

With last week’s Open workout, there was a lot of excitement around the gym about muscle-ups. And why not? The muscle-up is graceful, powerful, it is literally and figuratively elevating, as well as a great accomplishment because it’s one of the hardest movements in CrossFit. The muscle-up is cool and sexy and makes for a great Instagram moment.

But getting the muscle-up means lots of work on the less graceful, less exciting stuff. I’m talking about pull-ups (strict and kipping), push-ups, transition practice, false grip strengthening, and ring dips. This is the grunt work that many of you have to put in for that muscle-up to be possible. It may not always be fun, but it’s pretty necessary. So get with the Merge coaches if you want some extra practice on the muscle-up’s prerequisites because we are definitely expanding membership to the muscle-up club.

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Monday Intermediate

Skills: Overhead squat

3-3-3-3-3

20 seconds of l-sit hold after every set of squats

Workout:

5 rounds for time of:

7 lateral hop burpees
9 overhead squats (115#/73# for women)
12 pull-ups

Beginner and All Levels

Skills: Front squat

3-3-3-3-3

20 seconds of l-sit hold after every set of squats

Workout:

14 minute AMRAP of:

7 burpees
9 dumbbell front squats
7 pull-ups

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