Dave working through the transition of the muscle-up during “Nate”

To achieve a muscle-up, it’s not enough to just have a ring dip and a pullup, though that’s a great start. The core strength it takes to transition from pullup to dip is absolutely necessary, but the move is easier if you have a big, explosive kip in your arsenal.

Strength: 1RM Bench Press

WOD: 5 Rounds
5 SDHP 115/80
10 Pullups (Chest to Bar)
15 Box Jump 24/20

Stretch/Foam Roll

As if 75 box jumps weren’t going to be enough on a Monday, the thermometer read a mere 10 degrees as the 6AM crew walked into GymCore Crossfit this morning. Lucky for them, this is Massachusetts and not Montana so that should be just about as cold as it gets (fingers crossed). Alas, we probably won’t ever be asked to do fewer than 15 box jumps at a time. Newbie Kara, dazed and confused, did an extra round. “So that’s why I felt like I was going to throw up!”