Muscle-up technique and progressions
Hang power clean technique
3 rounds for time (20 min cap):
- 50 air squats
- 7 muscle-ups
- 10 hang power cleans (135/95)
A=sub 21 pull-ups for MUs
B=21 pull-ups, 95/65
C=25 squats, 10 pull-ups, 75/45 or lower
Notes and Announcements
In today’s class we’ll work some more on Muscle-up technique. Regular practice with this exercise, even if it’s on the low rings working on modified versions and progressions, is beneficial for everyone. It improves our strength, agility and coordination. Even if muscle-ups ain’t happenin’ yet, work on it regular and they will happen sooner than you think.
- We’re on our last day of the first week of Basics classes! Basics Members, please make sure you sign-up for your classes next week! Log-in to your CF Dashboard account and click forward through the calendar. Remember, you’re also welcome to our Saturday morning workouts. For info on that schedule, please see the schedule page.
- If you have a friend who may be interested in the Basics Program, please let them know that they can jump in at any time! They can start the program whenever they can, then upgrade to regular CrossFit whenever they feel ready. We encourage upgrading after a month or two, although it’s not required. You can stay in Basics Classes as long as you want! AND it’s a lower monthly rate than our regular membership. For more info check out the Programs page or Pricing page.
- This Thanksgiving CrossFit Intensify will be joining the Turkey Stuffer 5K run/walk for the 3rd straight year. Start your Turkey Day off right with a great workout on Team Intensify. It’s a flat route through neighborhoods, manageable for all skill levels. You can choose to run or walk. Kids are definitely welcome! Sport your Intensify T-shirt and run/walk with Team Intensify on Thanksgiving! To register CLICK HERE!