Hey, it’s Ben from WODprep! In this article, we’re diving into part four of our five-part series on the essential skills for the CrossFit® Open. Today’s focus is the muscle-up, covering both bar and ring variations.
I’m excited to share a unique drill that I’ve used to help thousands achieve their first muscle-ups. It’s an unconventional method, not commonly seen in CrossFit® gyms, but it’s legal and highly effective.
The “Box Drop-In Method” for Muscle Ups
This game-changing technique is what I call the “Box Drop-In Method.” Instead of the traditional approach of jumping up to the bar or rings, we’re using a box to position ourselves strategically. This method provides a significant boost in momentum, making the muscle-up more achievable.
Whether it’s the bar or rings, the key is to stand on a box or any elevated surface to get a good grip. I demonstrate how to execute this technique for both scenarios. With the right setup, it simplifies the process, allowing for a smoother transition over the bar or rings.
I emphasize the importance of a strong grip using grips or chalk and show how this method enhances efficiency, especially when aiming for singles.
For advanced athletes, even those capable of unbroken sets, incorporating this technique for singles can be a game-changer in terms of efficiency during Open workouts.
To help you master these skills and others crucial for the CrossFit® Open, we’ve put together a free training guide, “WODprep’s Ultimate Open Prep Guide.”Simply enter your name and email through the links provided to receive valuable resources and discounts.
Until next time, peace! x
If you want to read the full series, click the links below! Enjoy!
Learn Chest to Bar Before The Open
Nail Unbroken Toes to Bar Before The Open
How To Learn Double Unders Before The Open
Learn Handstand Push Ups Before The Open
Disclaimer: WODprep is not affiliated with CrossFit®, Inc nor is it endorsed by CrossFit®, Inc or any of its subsidiaries. CrossFit® is a registered trademark of CrossFit®, Inc. We are an independent group of functional fitness athletes trying to help people like us perform better in their WODs and everyday lives.