Bar Muscle-Up Progressions
1) Basic Kip Swings (Hollow + arch. Build to as large of a kip as you can. Highest would be arms parallel to the ground.)
2) Low-Bar Dips (set barbells in racks at bottom of sternum height and secure with bands. Perform these from bottom of a Straight-Bar Dip position, shoulders in front of the bar.)
3) Chest-to-Bar/Ribs-to-Bar/Hips-to-Bar Kipping Pull-Ups (At the apex of your swing, in the hollow position, pull your elbows down and back to bring your hips to the bar.)
4) Bar Muscle-Up Attempts (If you were able to perform a few Dips and a few Hips-to-Bar Pull-Ups, then try Bar Muscle-Ups on a high bar. Once your hips are to the bar, pull your shoulders forward and let your feet fall behind you to transition. If it's not happening, then try a few on a low bar with a jump, or go back through the progressions.)
Post work to comments.
AMRAP 12 Minutes:
12 Alternating-Arm Dumbbell Snatches
For the Dumbbell Snatch, you must pass through a full squat for the rep to count. Rx the weight at about 25% of your bodyweight, you should be able to move through the 12 reps pretty steadily.
AMRAP 12 Minutes:
12 Alternating Arm Dumbbell Power Snatches
For the Dumbbell Snatch, Rx the weight at about 25% of your bodyweight. You should be able to move through the 12 reps pretty steadily. A full squat with the weight overhead is not necessary.
Post rounds, reps, and Rx to comments.
Want to Help Immigrant Women?
Here's the story of one student, Tawanda Kerr, who received the Iron Maidens Stay Strong Scholarship in 2016.
Tawanda moved to New York City in 2014. In Antigua, Twanda was on the “20 under 20” team playing soccer to represent her country. She and her mother moved to New York in 2014 so that Tawanda could get a good education and a job. Tawanda earned her High School Equivalency degree with Grace Outreach and got some help applying for college, but she didn't have enough money to pay her tuition to Borough of Manhattan Community College.
The Stay Strong Scholarship paid for 70% of TK's tuition in 2016. Meanwhile, Tawanda applied for, and received, permanent residency status. Now she is eligible for financial aid to pay for college. She has a 3.8 GPA, is a star soccer player on the BMCC team, and is transferring to a 4 year CUNY school in the fall. Without the Stay Strong Scholarship Tawanda would not have been able to start school—now she's halfway through her college degree thanks to our fundraising efforts.
This year, our goal is to raise $30,000 to pay for 70% of college tuition for more students like Tawanda. At the time of this post, we're at 98% of our fundraising goal, and we need your help in the final push! You can donate to a lifter's campaign by going here.
Special Thanks to Our Sponsors!
The Iron Maidens Open is all about strength, community, and support. We’re also all about giving out GREAT PRIZES from generous sponsors to top lifters and fundraisers. We want to thank the following sponsors of Iron Maidens 2017 for generously supporting us. PS: most of these prize donors are women-owned and New York-based!
- Cafe Grumpy
- Left Bank
- Threes Brewing
- sara june
- Starting Strength
- Liddabit Sweets
- Ample Hills Creamery
- Iron Strong Jewelry
Come hungry! Food and drinks will be available from the Kimchi Taco truck, Cafe Grumpy, and Liddabit Sweets.
This Saturday we'll be running on a modified schedule for Iron Maidens. Here's what you can expect:
CrossFit Group Classes: 8am, 9am, 10am
Yoga for Athletes: 10am
Strong Fit, 8am
Short Circuit, 9am
Active Recovery, 11am
Open Gym, 2-4pm
Yesterday's Whiteboard: Front Squats, Row, Wall Balls
Thinking Inside the Box Inside the Affiliate
Why Exercise Is Good for the Heart NY Times