Crossfit Garage – CrossFit
High-Hang Clean (Work up to a heavy double. Record heaviest load)
Bar MU Warm Up (No Measure)
Min 1) Kipping swings
Min 2) Push Back Swings
Min 3) Big Hip Kip
Min 4) Pull Ups/Chest to Bar
Muscle-ups (Work on MU for the remainder of class)
if you are really interested in getting your MU. Set up a goal review with a coach to create a plan for you. This will give you a plan to start on.
When performing muscle-ups, the arms do the bulk of the work while the rest of the upper body contributes to the goal. When doing each rep, you will find that your upper body clenches and specifically your core muscles. The benefit this provides is similar to that provided by planking.