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Muscle Up Transition Video

December 17, 2015

CrossFit must have been listening to me talking about working on the Muscle Up transition, this web because they went ahead and posted another video of a new Muscle Up transition drill.

Workout of the Day

Strength/Skill, thumb Week 5 of 6

Clean and Jerk

2 Clean and Jerk OTM for 7 minutes.  Take 10 minutes to warm up to your target weight.  If you are comfortable and moving well, you may add 5-10# to your last effort.


Open 15.4


3 Handstand Pushups

3 Cleans

6 Handstand Pushups

3 Cleans

9 Handstand Pushups

3 Cleans

12 Handstand Pushups

6 Cleans

15 Handstand Pushups

6 Cleans

18 Handstand Pushups

6 Cleans

21 Handstand Pushups

9 Cleans

24 Handstand Pushups

9 Cleans

27 Handstand Pushups

9 Cleans

Men clean 185, Ladies clean 125

This is an Open WOD.  I recommend doing as prescribed if possible.  If HSPU are still a goal, do 1 Wall Climb for every 3 reps of the Clean – so 1 WC for the first 3 rounds, 2 WC in the second 3 rounds of Cleans, 3 in the 3rd.  This is less than our normal 3 for 1 scaling of the HSPU, but it will keep you moving and the WOD will be a little more balanced.  Doing 9 WC will cause a dump of intensity even for athletes with the shoulder stamina of Hercules.

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