I want to do a muscle-up. Where do I start? This is a question coaches receive on a regular basis. Unfortunately, due to the wide range of starting points, there is no one-size-fits-all cookie-cutter 12-week program that can be handed out to allow athletes to develop at the same rate. Rather, a program can be developed that establishes specific goals for athletes to achieve before moving forward. The timeline is specific to the individual.
The plan outlined here is a variation of what was given to the CrossFit Level 1 Seminar Staff to aid with the development of their own muscle-up. This is a goal all Seminar Staff members challenge themselves to achieve. Spending the time to develop this movement serves as an example to your athletes to challenge themselves and to put in the work to overcome obstacles. Perhaps more valuable to your athletes is that this process will allow you to coach them better, even if you don’t achieve the ultimate goal of doing a muscle-up. You will learn a variety of cues, learn different drills and progressions, and you will also be able to resonate with the struggle.
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