The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown. This movement gets you from under things to on them. Let your imagination run. Though containing a pull-up and a dip, its potency is due to neither. The heart of the muscle-up is the transition from pull-up to dip – the agonizing moment when you don’t know if you’re above or below. That moment – the transition – can last from fractions to dozens of seconds. At low, deliberate speeds, the muscle-up takes a toll physically and psychologically that can only be justified by the benefit. No other movement can deliver the same upper body strength. Period.
— From the CrossFit Journal November 2002
Skill: muscle up progression
RepsForTime – CAP10
30 muscle ups
5 sets
3 weighted dips + 3 weighted chin ups
Partner sled work – 30:00
P1: 200m walking sled drag
P2: mobility work
* switch every 200m
alternating skills – 8 cycles 20:10
- flutter kicks
- arm haulers
Camille Leblanc