Crossfit Cherry Point - Crossfit Cherry Point

"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."

Wednesday, June 4. 2008

0630 and 1145 @ MACG-28 Pullup Bars

30 Muscle Ups for time.

We will work a slight variation for this workout since most cannot do a muscle up on the rings yet. This will be a great day of instruction on gymnastic movements on the rings and the pullup bar.

"Time is the most valuable thing a man can spend." - Laerius Diagenes

Major Sprankle, welcome to Crossfit Cherry Point. Thanks to Fitz for coming out from Crossfit Wilmington.

Posted by at 09:00 | Comments (2) | Trackbacks (0)

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Great core and upper body work today!

Skin the Cat on the pullup bar - Make sure spotters have hands on the entire time, keep your thumb wrapped around the bar for safety, use your core the entire time through the exercise.

Ring Inversions - Keep the feet pointed, feet over the hips, hips over the shoulders, head looking up at feet, arms locked out.

Muscle Up Progression - Pull hard when initially coming up off the ground, pull the rings into the chest, transition the rings to the hips to get in the dip position, like your putting on a tight shirt. Rings cannot get out wide.

Dips on the bar - Get the triceps above the shoulders on the dip.

#1 Major Joseforsky on 2008-06-04 10:23 (Reply)

Col Gill, GySgt Brinker, Maj Sprankle, and a guest from Crossfit Wilmington (Fitz) took part in the afternoon high bar/ring session. Muscle up progressions were solid. Getting the form down will be critical to doing an actual muscle up from a dead hang.

#2 Major Joseforsky on 2008-06-04 13:15 (Reply)

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