….Of course you do! It is one of the most coveted movements we do in CrossFit. A muscle up can be a demonstration of beauty, gymnastic skill, strength, and excellence. It can also be a ticket straight to the ER so the doctor can reattach your pectoral muscle or repair portions of your shoulder complex. Fear not, Wodstar has your back! Just as a prerequisite will allow you to advance to the next class in a college course, we have comprised a list of strength and skills prerequisites to set you on the proper path to safely achieving your first muscle up. Okay…this is what we need from you….
First, you must be able to do 6 to 8 strict, chin over the bar pullups. The shoulder complex is in an extremely vulnerable state when beginner athletes attempt dynamic gymnastic movements such as muscle-ups, kipping pull-ups, and handstand push-ups. Without enough strength in this area, you could get hurt.
Second, you must be able to do 2 to 3 strict ring dips. Who wants to get to the bottom of the muscle up and not be able to complete the rep?