How To Get A Muscle-Ups

Courtesy of CrossFit Oakland

The sequence below of Nicole Carroll (CrossFit HQ) is probably the best photo sequence I've seen in terms of displaying the proper body positions one has to get into in order to nail a muscle-up.

(Click on the image to see the full-size version of the photo.)

So what to do in order to get the muscle-up? You simply need to swallow your pride and drill the basics. So how do you do that?

1. Get lots of pull-ups and ring dips.
2. Do the drills in the video below.

Muscle-Up Progression Video

Although the video is geared to kids, the drills are suitable for everyone.

Buy In:

400m run

CFWU #1

Kettlebell swings warmup.

WOD:

CAMRAP in 20 minutes of:

6 CTB pullups

9 rings pushups

12 kettelbell swings, 1.5/1.0 poood

100m sprint