No shame in a jumping bar muscle-up. Here Tim uses a low box to facilitate a big jumping muscle-up, which will provide some carry over to the ring variation once the strength is there.
Workout of the Day
AMRAP in 20:
4 Handstand Push-ups
8 Sumo Deadlift High Pull
Skills! CrossFit is full of skill work. Everything from double unders, snatches, kipping pull-ups to rope climbing requires a level of skill that many people walking in off the street do not posses. Luckily there are scaling options for everything we do and if a muscle-up is out of reach for you, a jumping variation or pull-ups and dips will elicit the same neuromuscular response.
That doesn’t let you off the hook, though.
These skills, while germain to CrossFit as a sport, have all sorts of benefits outside of the gym. Improving ones neurological system (which you rely heavily on for skill work) can translate to any physical movement. Want to take up log rolling? How about ribbon dancing? OK, ok… You’re not into those things, lets say ping pong. These things we do in the gym will have some benefit there, improve the rate at which the brain processes a task and delegates to muscle through nerves and you’ll reap that benefit across the board.
So it’s time to start practicing.