Front Squats and Building Muscle-Ups!

Main – CrossFit

A: Partner MedBall Warm-Up (No Measure)

About 12 feet away, facing your partner, perform the following:

-Granny Tosses

-Thruster Tosses

-Side Pitch (R/L)

-OH Toss

-Sit Up Toss

Perform the following in transition between tosses:

-Air Squats (15)

-Walk out to Push-Up

-Turn Outs


B: Muscle-Up Technical Work (No Measure)

If you have MU’s, work singles or doubles with efficiency (Pointed Toes, High Hips, Turn-Overs).

If you are pursuing Muscle-Ups, practice the following:

-Ring Kipping (Hollow Body Position and Tightness)

-Banded Strict Muscle-Ups (Work on the Pull-Through and Dip Out)

-Elevated Hip Pops (Focus on Driving Heels down and Hips Up).

C: Front Squat (5-5-5+-5+ (65-75-85-65%))

D: Metcon (Time)

30 Burpee Muscle-Ups For Time


L1- 30 Burpee C2B Pull-Up

L2- 30 Burpee Pull-Ups

L3- 6 RFT

5 Ring Rows (Tough)

5 Burpee’s