Warm-up: 10 of each – Shrugs, Hula Hips, Forward and Backward Bends, Slow Squats, Cossack Squats, Hindus, Table Makers
4 Turkish Get-ups
Handstand Walk 20m
20 Unbroken KBS (50/35lbs)
Snatch High Pull: 1 rep every 30 seconds for 15 reps
Snatch: Quickly build to heavy single
MetCon – AMRAP 5 min:
10 Tuck Jumps
20 Mountain Climbers
10 Split Jumps
“I want to do a muscle up.”
Oh, how often I have heard this lament! Nothing good in life comes easily, and I promise you a muscle up, full squat snatch, and handstand push-up are some of what is good in life. Sadly, there is no short cut. There is no easy way to lose weight. No shortcut exists to reverse type II diabetes. I do not know of a path free of peril to the top of Mt. McKinley. These goals take preparation, hard work, and time – just like all worthy goals.
So insert whatever else for muscle up in the previous quote. Be it CrossFit Total of 1,000 lbs or a sub 5:00 minute mile, you have to put the work in. The more skill-based the move, the longer it will take to practice. The Olympic lifts require heavy doses of mechanics and confidence before big weights can be moved.
The purpose of my post is simple: there is a certain amount of progression necessary for everything we do. I am going to give a quick list of movements that you athletes are always wanting to perform. With each movement I will list some basics that must first be mastered, or at the very least practiced extensively. This list is in no way exhaustive. Discuss your goal with a coach. They can help you lay out a plan to attain said goal. But you can’t go and disrespect the coach by not putting in the time and effort on those basics. It is hard work achieving anything worthwhile!
Muscle-up – strict chin-up, strict dip, ring pull-up, ring dip, transition technique
Snatch – strong and stable overhead position, overhead squat, snatch balance
Split Jerk – jerk balance, footwork, overhead position
Handstand – inversion, overhead position, active shoulder
Weight Loss – DIET
Mobility – mobilize in positions of restriction
Handstand Walk – ability to hold freestanding handstand
Strict Muscle-up w/ chair between legs – don’t even think about it…
There are many glamorous movements in CrossFit. Don’t get caught up with them. They all will come – with time and hard work. What’s the point of kipping in to that muscle-up if you haven’t built the requisite strength? What’s the point of failing at the full snatch when your footwork is atrocious? Make a better decision. Do the work! (Steven Pressfield book – quite good)
I fail at handstand walking, time to work freestanding handstands,