Thu 11/03

Workout

PRACTICE 10 minutes:

Bar Muscle Up
- Start by working on your Kip
- Continue with a chin over the Bar Pull Up
- Next go chest to bar, and hips to bar as seen in the No-False Grip Muscle Up Progression Pt.1
- Finish with your attempt at a Bar Muscle Up by quickly folding your hips with legs straight, just like doing a sit-up over the bar!

Post your experience to Whiteboard or comments.

Whiteboard (34)

Did you attempt this workout?

Workout Results

There are 20 Whiteboard result comments for this workout.

Here are the 20 most recent comments in the results:

Name	Gym	Comment
Blas	pull up bar in a park	Practice through 10 minutes 5 bar muscle up 2 levers, front and back on the bar,...
Miska	Cape CrossFit	I need a lot of practice and strenght training for this. I barely manage to get ...
Allan	Cape CrossFit	still cant do a strinct muscle up...but geting there
vaughan_peter_13	Cape CrossFit	A long way to go before I can do these :(
Richie	Cape CrossFit	Practised for about 10 min, managed to get 1 bar muscle up and for that matter m...
Lesismore10	CrossFit Manayunk	I think by taking time to focus on the kipping motion, I am finally able to stri...
T J Hendricks	CrossFit White Rock	I finally did a bar muscle up...and I strung 4 together...thanks for the progres...
BK	BK Athletics	Solid -Injured wrist 2 years ago and much better under guidance of PJ( coach) on...
Ronni Sacchetti	CrossFit Manayunk	I worked on this again and Im almost there!
Timre	CrossFit Manayunk	I have kipping pullups down so I stared with a heavy and medium heavy band toget...
Josh Witham	CrossFit Adelaide	Have been working on the no-false-grip progressions so this felt pretty good. Wo...
suelaum	CrossFit Manayunk	I'm not strong enough to pull myself up, so I practiced my kip for 10 minutes.
Lesismore10	CrossFit Manayunk	I just started assisted pull ups so it was nice to take some time to work on the...
robsheahan1	CrossFit Manayunk	I was able to complete this on my first try, string 3 together. Need to ha...
nathan.wiese	CrossFit Adelaide	Managed to work up to 10 unbroken but the last few were a bit desperate.
christine_pienaar	CrossFit Adelaide	Got better at neatening up my kip so that I don't swing my legs too far back and...
Richo	CrossFit Adelaide	Great! Can't do too many without doing serious damage to the hands
paul.yantosh	CrossFit Manayunk	I was able to get 1 bar muscle up after several attempts failing at the "chest t...
jasonatucker	CrossFit Manayunk	I'm still working on the muscle ups but I'm confident I will get one next time I...
Bibsly8	CrossFit Manayunk	Able to get about 5 muscle ups with green band. Without the band I can get bar t...