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Read & Watch – Tip For Getting Your First Bar Muscle Up from CrossFit Invictus. 

 

• Initiate a kip by swinging feet front and back, and follow swing motion through to hips and then shoulders
• The body should bow from global extension to global flexion
• At the apex of the “from” portion of the swing you will spot the bar, and do the fastest pull that will get your hips to the bar
• Followed immediately by doing the fastest sit up into a pike position
• Allow the shoulder to travel over the bar while raising the toes up
• Done correctly, this should lead you into a bar support

 

Warmup

Dynamic Athletic Movement
Hip Mobility Series

Lift

Levels 2-4

5 – 5 – 5+ (AMRAP)
65 – 70 – 75%
Squat

Levels 0/1

5 x 6
Double Kettlebell Front Squat

Skill

Level 4
5 x AFAP
4 Bar Muscle Ups 
12 Ring Push-ups
25 sec Hollow Rock
10 Plyo Step-ups R/L

ALL OTHER LEVELS NOT AFAP
Break up reps into manageable sets

Level 3
25 Single Rep Max Effort Kips*
50 Ring Push-ups
120 Sec Hollow Rocks
50 Plyo Step-ups R/L

*The idea is to kip so hard your belly comes to the bar–the sternum should be well above it. You should drop down and release the bar after every rep.

Level 2
25 Chin-ups
40 Ring Push-ups
120 Sec Hollow Hold
120 Lunges (alternating)

Levels 0/1
50 Ring Rows
30 Ring Push-ups
120 Sec Hollow back practice
100 Lunges (alternating)