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| The Crossfit Ring Muscle-up |

The Ring Muscle Up, considered a high level gymnastic exercise. A lot of people struggle with it, and it is seen as a big milestone for beginning Crossfitters when you’ve achieved your first rep. Today we will discuss the movement of the rings during the transition from the hanging position to the catch position in the dip.

One of the most basic drills that people use for their muscle up is doing a exercise called the ‘Body Row’ where they rotate the rings from internal position* (backside of hands facing to each other) to external position palmside of hands facing each other). From a biomechanical point of view this is a very efficient way to be ‘stronger’ in the Body Row, since this rotation causes you to flex your elbows in a suppinated position which will give more focus on your Bicips Brachii (because suppination and flexion are the functional components of the Biceps Brachii).
If you look at the first(left) video you see that in the final fase of the pull the rings have to rotate 180° internally to get into the catch position. There is enough time for this transition because the speed is not limiting the rotation. That being said, for a ‘Strict Muscle Up’ this drill can give you a lot of advantage.

But today we’re talking about the ‘kipping Ringle Muscle Up’.
It is suggested that these same drills where you rotate the rings in and out are a progression for the kipping Ring Muscle Up. If you would use these drills exactly how they are being told, you would have rotate the rings in a split second to ‘catch’ yourself in the dip position. In combination with the speed this looks pretty clumsy, believe me.

Turns out in practice that it is common te keep the rings neutral during the swing and rotate them only on top for 90° to get into the dip position (often even less, about 45-60°). So what is different? The amount of rotation of the rings during the transition! In the second video you can tell the difference. Even though that the Biceps can produce less force in this position, turns out that this way of doing kiping Muscle Ups is better in the long run.

If you’re still in doubt, just look up some competition videos how the big dogs are doing their muscle ups.

*Definition coordinate system
If you hang on the rings, use the standard anatomic designations. So, for example on the right arm the external rotation is rotating the rings clockwise (if you look from underneath). On the left arm the external rotation is counter clockwise. Exactly other way around goes for the internal rotation.

– Dick Nieuwendijk
Reebok Crossfit 020

By |2020-08-10T17:15:42+02:00August 10th, 2020|Blog, News & Updates|

WOD 10-08-20


Squat of choice

3-3-3-3-3-3-3-3 reps*

After each set 1 attempt unbroken Double Unders** Rx 20 Rx+ 30 Comp 40

**Trip = 200m Run penalty
(No Du’s? Scale number or do Single Unders.)

Home WOD

Kb/Db chipper for time:

100 Suitecase deadlifts
80 Goblet squats
60 Ground 2 overhead
40 Shoulder 2 overhead
20 Burpee box jumps
40 Shoulder 2 overhead
60 Ground 2 overhead
80 Goblet squats
100 Suitcase deadlifts

Alternate any way you like between L&R.
– “Ground to Overhead” can be “Clean & Jerk” or “Snatch”.
– “Shoulder to overhead” can be “Strict Press”, “Push Press” or “Push Jerk”.

Warm-up all movements in 3 rounds of 5-10 reps on each station:

5-10 Suitcase Deadlifts
5-10 Goblet Squats
5-10 Ground to Overhead
5-10 Shoulder to Overhead
3-5 Burpee Boxjumps.

Set your timer; 3.2.1..GO!!


By |2020-08-09T22:15:44+02:00August 10th, 2020|Blog, WOD|

WOD 09-08-20


“TABATA Sunday”

1: KB Swings
– 1 min Rest
2: Row
– 1 min Rest
3: Cleans Rx 30/20 Rx+ 40/30 Comp 50/35kg
– 1 min Rest
4: Wallballs 20/14#
– 1 min Rest
5: DB/KB Bent over Rows Rx 20/15 Rx+ 25/17,5 Comp 35/25kg

*Complete a full TABATA on a station before proceeding to the next.

Home WOD

A: 5x 20-30s Handstand hold / 5x 1min Plank hold

B: EMOM10: Strict HSPU / Pike Push-ups
* Choose your reps

C: 8x 10s Hollow body hold – 20s rest

Use part A as your warm-up.



By |2020-08-09T00:05:18+02:00August 9th, 2020|Blog, WOD|