Muscle Ups

Muscle ups are one of the most physically demanding movements we do at Mount Olympus CrossFit.  It requires a tremendous amount of skill, coordination and strength.  By way of contrast, in gymnastics the muscle up is considered a basic skill that does not even receive points.  Incorporating gymnastics movements into CrossFit allows for development far above a traditional machine-based workout. Coach Greg Glassman said, "The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community." 

Many of you will be scaling the workout today.  The traditional scaled-down workout is 4 pullups and 4 dips for each muscle up.  First, watch this CrossFit video about muscle-up technique.

Andreas Aguilar mounts the rings with a smooth, straight-arm muscle up in the video below:

Today's Workout

4 Rounds of:

• 5 Muscle ups
• 5 Knees to elbows

Today's Endurance Workout

6x Repeats

At least 3 hours before or after Today's Workout, do ONE of the following:

RUN: 6 X 400 meter sprints. 2 minute recoveries.  Keep each sprint within 3 seconds.

ROW: 6 X 500 meter sprints.  2 minute recoveries.  Keep each sprint within 3 seconds.

BIKE: 6 x 1 mile sprints. 2 minute recoveries.  Keep each sprint within 3 seconds.

SWIM: 6 X 150 meter sprints.  2 minute recoveries.  Keep each sprint within 3 seconds.