Paradiso CrossFit WOD Blog

Muscle-ups

This is a very challenging movement and a big goal for many CrossFit athletes!  Your first goal is to perform a quality full range of motion pullup and ring dip. 

Strict Muscle-up

Headstand

Basic inversion practice!  Click HERE for a demo with explanation and progressions.   Safety Tip:  Do not perform this movement if you have any neck issues!

Hollow Rock

Make sure you understand the Hollow Body Position first HERE.  For a demo video of the Hollow Rock with explanation and scaling suggestions click HERE.

Inverted to Lower

Muscle up Ring Row

  Watch the demo with explanation HERE.   If you are trying to get a muscle up and you have mastered this drill, try the Wide Grip Muscle Up Ring

L-pullup

An advanced version of the Strict Pullup.  Click HERE for a demo with explanation.   Mobility Suggestions:   Overhead Position:  Overhead Band Distraction, Foam Roll Lats, Keg Drill, T-spine Smash Hamstrings:  Flossing, Smash with Lacrosse

Knees to Elbows

Click HERE for a demo with explanation.   Safety Tip:  If you do not have a quality overhead position, be careful performing high volume reps of this movement with the

Heaving Snatch Balance

Part of our Snatch Skill Transfer Series, click HERE for a demo with explanation. Safety tip:  Prioritize a quality Overhead Position before depth or weight!   Mobility Suggestions: Lots of Mobility needed