Muscle Up – Foundations

You might learn something else pretty cool 😉

Muscle up 101 – Sunday, February 17th

9:00am – 11:00am

Come learn some skill transfer exercise to get you closer to a muscle up!

This seminar will teach you the tools to build the strength and skill transfer exercises to get you that much closer to a ring muscle up! Join Sam and 4 other coaches in a fun filled Sunday morning on the rings.  This seminar is tailored to those members that don’t have their muscle up.  It is not a requirement to have a ring dip or a pullup, but it is highly beneficial.  For those that can do muscle ups, there will be a class (TBA) that will be dedicated to dialing in your technique and stringing your reps together.  Sam will also be heading out to run a class in the Westshore on muscle ups, date TBD.

1. False grip
2. Kipping / beat swing
3. Pullups
4. Dips
5. Transistion
6. Progressions
7. Hollow body position
8. Strength and conditioning specifically for muscle ups

Price: Members (first foundations seminar attendee) $FREE$ / Members $10 (+HST) / Non Members $40 (+HST)

Register

* We will be capping the registrants at 20 to ensure the proper attention for each athlete,  make sure to register to save your space by emailing Sandy (admin@crossfitzone.ca)*

The seminar is for all members to freshen up on your technique! It is well worth the trip in from the Westshore for this seminar.

IMPORTANT NOTICE – Please register for the Mental Training seminar by Thursday, Feb. 14th to ensure the seminar runs.  We need 4 more signups!

Open Gym (Pembroke)

• 8:00am – 9:30am
• 10:30am – 12:15pm

Workout of the Day:

Buy In – Mobility

WOD –  For time:

Row 500M / Run 400M
Then-
21-15-9 reps for time:
Box Jumps (30/24)
Ring Dips

* You may need to partner up in this workout due to higher boxes.  Use tires or stack plates on lower boxes to make them higher.

Zone 3 – scale ring dip reps
Zone 2 – scale to assisted dips, scale box to 24/20

Cash Out – Front Squat
3-3-3-3-3  E3M

* If your legs are too sore from Murph, sub in Split Jerk

Extra Credit:
EMOTM for 10 minutes:
12 Russian swings (HAP)

10 Strict muscle ups (scale as needed)