The muscle-up is one of the most challenging CrossFit movements, and every Level 1 cert is filled with a few roars of joy as athletes finally manage to get themselves locked out above the rings for the first time.
Leo Soubbotine of CrossFit Evolution offers this video featuring several different methods trainers can use to get their athletes to dead-hang straight-arm muscle-ups. With muscle-up rows, band muscle-ups, negatives and kipping muscle-ups, athletes can make constant progress and eventually build up enough proficiency to do strict muscle-ups during WODs.
Leo also takes this opportunity to unveil a new invention called the “mega contraption,” which involves clever use of a squat/press stand and a few bands.
Additional reading: Got Rings? Now What? by Roger Harrell, published April 1, 2006.