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 Muscle-Up

Camille Leblanc