For many, the ring muscle up is considered the Holy Grail of CrossFit. It’s a complex movement that requires strength and coordination. You are transitioning from a pulling motion to a pushing motion, with the hardest part of the movement being the transition between the two.
But like all complex movements (remember when you couldn’t Snatch or Clean and Jerk?), it can be learnt by breaking it down and working on the component parts. Practicing basic drills and only progressing when you have nailed them is the key.
Be patient. Practice quality movement before progressing to the next stage.
WORKOUT OF THE DAY
We are going to spend some time working on your false grip, as well as some progressions for your ring muscle up.
3 rounds for time of:
5 Ring MU/5 Jumping MU or MU from box/7 Ring Pull-ups in FG, 7 Ring Rows in FG
10 Power Clean and Jerks 50/35kg