Let’s be real — lots of us are looking at 10 reps of light snatches and six minutes of an attempt at a bar muscle-up. So in case you haven’t Googled it yet (and even if you have but want to see it all in one place), let’s get some visuals on the bar muscle-up.
The Short Version (~3 minutes)
Bar muscle-up tips from Adrian Bozman and shared by CrossFit after the 16.3 announcement.
The Longer Version (~9 minutes)
Dusty Hyland of Dogtown CrossFit breaks down the importance of hollow body and a tight arch (or Superman) positions. When it comes to getting over the bar, remember that “when the arms bend, the power ends.”
Got all that? Okay, now let’s talk about the workout itself.
Taryn Haggerstone, Go Hard Get Strong (the Short Version)
Before you actually hit the WOD, I would recommend doing a “time trial” (1-2 rounds or half rounds) to help determine your pace for this workout, keeping in mind that as you fatigue your rounds will likely slow down. Also, prior to hitting the WOD, make sure to take care of your hands and file down any callouses/get rid of any sharp edges as a rip will likely damage your score, and make any re-dos challenging and painful (if you’re able to redo at all).
With the warm-up, remember that the shorter the WOD, the longer the warm-up should be. And for a workout like this — pretty much all grip and shoulders — make sure to pay extra attention to your upper back, shoulders and arms to make sure everything is firing and your range of motion is optimized. Also, try to start chalking your hands as early on as possible, as this will help “dry out” your hands and decrease the amount of chalk you’ll need during the WOD itself.
On the snatches, hook grip the bar to help maintain your grip strength. Even though the light weight makes it easy to “muscle the bar up,” use your hips and technique as much as possible to spare your shoulders. When the weight is light, it is tempting to just muscle the bar up, but that that can come back to bite us in the ass a few rounds later if we blow up our arms and can no longer grip and pull.
For the bar muscle-ups, remember to wait and be patient. Be patient on the movement itself (let your hips do the work and don’t pull early). If you know your bar muscle-ups are hit and miss, be patient before you get on the bar. Because ultimately you’re better off waiting an extra 5-10 seconds than you are failing a rep.