A general recommendation is to expose your athletes to the movement in at least two workouts per month alongside another one to three exposures during skill work in the warm-up, cool-down, or skill practice portions of the class.
Goal: Practice muscle-ups within the workout. Focus on maintaining sound mechanics while working a higher level of intensity. In the workout brief, discuss rest and repetition strategies to reduce fatigue and the chance of failure.
Athletes who can focus on intensity are those who are consistent and comfortable approaching workouts including muscle-ups. The trainer is no longer providing modifications but instead offering strategies to get the athlete through the workout quickly and effectively.
A big moment for anyone who does CrossFit is achieving your first muscle up. But what happens then? How do you increase your efficiency and work capacity when it comes to muscle ups?
The aim of this four-week program is to develop a base of strength for an athlete to be able to improve his or her muscle up ability. The program is targeted at athletes who can perform five to ten linked kipping muscle ups and two to five linked strict muscle ups.
It is a common thing in any gym to see people following a strength program to improve their weightlifting or powerlifting. These programs are usually progressive, based around percentages, and include a variety of different accessory movements in addition to the major lifts.
If you decide to take on this challenge and improve your muscle up performance, you can track your progress with the testing protocol in week four.
Check out these simple workouts and fun exercises that can be done at-home with makeshift or no equipment at all.