EMOM 10 Minutes
1 Squat Snatch @ 80%
21-15-9 reps, for time of:
Snatch, 115/75 lbs
Box Jumps, 24/20 in
4 x 8 Tempo Deficit Ring Rows
4 x 5 Assisted muscle-ups (use ring thing not bands)
Again I can’t emphasize enough that I’ve never in almost 10 years of coaching CrossFit seen ANYONE who got their first muscle-ups because they finally got the perfect kip. People start getting muscle-ups ONLY when they are finally strong enough to get them. I know it’s not sexy and it’s a boring grind after a hard wod but the time you spend on accessory exercises will get you over the rings and bar faster than anything else. Working on improving your kip when you simply aren’t strong enough to lift your body that high is a 100% waste of time and should be spent on accessory work. On another note, I’ve seen people who were strong enough IF they were 10 or 20 pounds lighter. They dropped some weight and almost like magic, the muscle-ups were there. You know who you are.
Check out this video from the early days of CrossFit I35. It’s short and one of the best muscleup tutorials I’ve ever seen.