Warm Up – 3 Rounds for time of:
- 10 – Pullups
- 20 – Pushups
- 30 – Squats
- 40 – Chinnies
Finished in 4:24
Routine of the Day -Complete as many rounds in 20 minutes of the following
- 3 Faux Muscle Up*
- 3 Handstand Pushups
- 12 Burpee Tuck Jumps**
Finished 8 rounds.
* Starting with knees on the ground, pullup on the rings and assist by pushing up with your feet to complete the muscle up. This is a progression exercise designed to train myself for actual muscle ups.
** It’s a burpee, except when you jump up, tuck your legs up and try to touch your hands together under your feet.
I can do 40 consecutive pullups, 30 ring dips, countless pushups, burpees, squats and their ilk, yet I cannot do a single muscle up. Not even one. I bought my sequence rings so I could begin training my muscle ups and I have yet to try one until today. On Crossfit’s website I found a great article and video on some progression training which I implemented in todays routine. Just like handstand pushups I had to practice, practice, practice until I was able to do them.
Needless to say I ache in places I am not familiar with and its only been an hour since I finished the routine. Migrating between the faux muscleups and HSPU’s really taxed my arms.