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Crush Week: Bar Muscle-Up Progressions | WOD 2.16.17

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
12 Burpees
24 Double-Unders

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
12 Burpees
24 Single-Unders

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!

Come hungry! Food and drinks will be available from the Kimchi Taco truck, Cafe Grumpy, and Liddabit Sweets.

Saturday's Schedule

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,
Short Circuit,
Active Recovery,
Open Gym,

Yesterday's Whiteboard: Front Squats, Row, Wall Balls
Thinking Inside the Box Inside the Affiliate
Why Exercise Is Good for the Heart NY Times

Reader Comments (10)

What a great story to wake up to! Thanks Tawanda!

February 16, 2017 | Unregistered CommenterJay-Star

Right on Tawanda! Come to Brooklyn College!

February 16, 2017 | Unregistered CommenterSamir Chopra

6am. Totally uncoordinated MU practice. "your kip is all out of whack," coach said. My kip must be out of whack.

Couldn't get into gear for today's wod. Both too light and too slow. Snatched to depth inconsistently, depending on how I caught it. Thought I needed more rest than I did. Should have been thinking "don't let James lap me." Still felt nice to be at the gym with friends. 4+5@40.

February 16, 2017 | Unregistered Commenter__dpack__

Enjoyed the bar MU practice today - I am far from actually doing one, but the progressions make me still feel like I am, well, progressing.

WOD: 5 rounds + 3 Rx. Was surprised with how good the full squat snatches actually felt. Tried not to rush them at all - want to keep my back feeling fresh for this weekend. Wide stance and counterbalance arm in front really helped me get into the groove here.

Best of luck to everyone this weekend! Looking forward to seeing you all there!

February 16, 2017 | Unregistered CommenterKayleigh

7am w/Jess & McDowell

MU progressions were fun + frustrating. My kip feels great but still zero pulling strength. Really really need to spend more time before and after class getting that first effing pull up. Got a couple jumping MUs from 30" box & 24" box + plate; failed to commit up from just the 24" box.

WOD: fitness scale, 4 rnds + 22 @ 25#
Slowest burpees ever.

February 16, 2017 | Unregistered CommenterKate Tk

6am with the unmatching JessDowell

After some good cues from McDowell on being more patient with my kip swing was finally able to get bar muscle ups again! Almost a year after the last time I got them during the open. He noticed I was cutting my kip short by pulling too early so I let myself get into more of the hollow position before pulling and just like that they were back. This of course means they will not be in the open.

WOD - 3 rounds + 18 Rx. Full snatches with the db was a struggle for me. Like Kayleigh, I had to go much wider with my feet in the catch than I normally do. Felt every one of those 42 front squats on Tuesday during this and moved sllooowww

Great to see such great success Tawanda!

February 16, 2017 | Unregistered CommenterSteve

What a great profile. good luck to everyone Saturday- can't wait to see it.

10Am with Brett and Jess.
Ugly bar muscle up practice. need to get over my fear of getting over the bar.
enjoyed the looping work.
5 rounds plus 4 snatches doing the fitness workout @45#.
love dumbbell power snatches- fun.

February 16, 2017 | Unregistered CommenterCharles S

Took a crack at last Thursday's metcon

Power Cleans 205
Ring Muscle Ups
PC: all singles
MU: 4+1, 3+1, 2+1, 2, 1(f), 1
Should have been able to string these unbroken and finish closer to 5:00. Still recovering from being sick though so not too disappointing.

Very excited for Saturday and for all the feels and PRs.

February 16, 2017 | Unregistered CommenterFox


Felt farther from a bar MU than I have in awhile. This is a work in progress.

Tried full db snatches with rx weight (50#) but decided to keep babying my hip, so did 65# db power snatches. DU were a disaster today, so I only got 3 rounds.

February 16, 2017 | Unregistered CommenterDan G.

4:30 pm Group Class with coach Whit

EMOM 6:00
5 Bar Muscle-Ups

Planned on doing this as a 10:00 EMOM but my hands said otherwise. I tore a bit on both hands, which is extremely rare for me. Oops!

AMRAP 12:00
12 Alternating DB Squat Snatch 50lb DB
12 Burpees
24 Dubz

3 or 4 rounds + 15 reps. Totally lost count on where the hell I was in this one. Just focused on the DB Snatches which were actually really easy!

February 16, 2017 | Registered CommenterDavid Osorio

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