Closing Out Week 3

Bumped up the muscle-up focused workout a day this week so that I could get an extra day in between before the pull-ups.

Skill WOD (Hustle & Flow) Week 3 Day 3


My shoulder has been bothering me a little bit since the handstand push-up workout so it’s time to get back in the habit of using the Crossover Symmetry bands more often. Did the Activation protocol.

3 sets

  • 5 Bar Work
    (Hold and pause 2 sec at each position with no form breaks and no momentum)

    • Dead Hang
    • Lat Active Hollow
    • Tight Arch
  • 1 Skin the Cat
  • 7 Straddle V-ups
  • 10s GHD Hanging Bridge Stretch

Skill A – 4 Supersets

  • 1 Ring Swing + Pull-up w/ swing + MU
  • 2 Box Hip Kip Drill
  • 3 Banded Hip Drill

We hadn’t been doing the first thing quite right. You’re supposed to hold in the top of the pull-up, do a swing from there, and then transition into the muscle-up. Was really weird on my first 2 attempts but got the hang of of it then.

Skill Test – 3 sets

1 rep of complex is:

  • MU + 2 Strict Ring Dips (after the MU dip lockout)

First two sets are 3 reps of the complex and then the 3rd set is for max reps. I got 6 reps on the max set again like last week. Felt similar when I got to that last one.

Strength Accessory – 3 sets

  • 3 Lower to Hold Front Lever on Box

Yep, pretty sure I’ll never be able to hold a front lever.

Bonus Complex

  • Set 1: 3 Strict Ring Pull-up + 3 Toes to Rings + 4 MU
  • Set 2: 3+3+5
  • Sets 3+: Keep adding 1 MU until failure

We were messed up on these too. Didn’t know the pull-ups were supposed to be strict, which makes quite a bit difference in fatiguing those pulling muscles. Felt good in the first set. Then 5th rep in the second set was rough. Managed to get 4 in the final set. Hopefully muscle-ups, when we don’t fatigue with other movements, are going to be feeling really easy soon.

I’m on vacation until the 4th now. Hopefully I’ll make more time for conditioning.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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