We're at the second last workout for the 2012 CrossFit Games Open and things just got a whole lot more interesting! Muscle Ups are my specialty, so we are going to give you this Breakdown raw and uncut! And it may not be obvious right away - but all those efficient Burpees you did in 12.1 actually primed you for the Muscle Up transition. Read on. To get through this workout we really have to think about using a lot of skill to save yourself for the three different movements, and maybe even get a little recovering in for your shoulders during the Double Unders if we plan and prioritize properly. 1. Wall Balls - Check out KStar's 12.4 Prep and Mechanics video on MobilityWOD for proper positioning and mechanics to get through the 150 reps of Wall Balls. 2. Double Unders - Review our entire series on Jump Rope Double Unders on GymnasticsWOD (gymnasticswod.com If you focus on good positioning while you are able to keep your upper body relaxed, this is where you can recover a bit ! to prep for some Muscle Up work. Have your wrists take care of the rhythm with the rope, and practice it with a folded rope until you get that skill nailed down. 3. Muscle Ups - This movement does require a lot of upper body strength to pull up and then to press out of the dip, but you do have an opportunity to use your hips and apply a lot of skill as the assistance to transition and even with the dip. As your warm-up, practice the 5 progressions demonstrated in the video and get the motor pattern ...
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