Tuesday – 131231

Stacy Harriss - Overhead Squat

Stacy Harriss.

Stacy put on one hell of a show this afternoon attempting her first Muscle Up. She will be achieving a Muscle Up in a matter of days, if not hours. Literally.

Offer her some words of encouragement when you see her, and cross your fingers that you’re there the first time it happens. The celebration is bound to be newsworthy.

As part of the Skill, I have listed some pieces of her Warmup that she has been drilling daily as she works toward her goal. Not going to lie, it also helps that she obsesses over it ALL day and visualizes herself making it.

So close, Stace. Keep up the strong work.


CrossFit Warmup
3 Rounds of 10*

*Sub Ring Rows
*Sub Pushups


Ring Work

Inverted Rows with a False Grip
Kipping Pullups on Rings
Kip-Up to Muscle Up Transition from the Ground
Jumping Muscle Up
Banded Muscle Up Transition
Muscle Up Negatives


For Time:

10 x Deadlift @ 225/155
1 x Strict Pullup

9 x Deadlift
2 x Strict Pullup

8 x Deadlift
3 x Strict Pullup

7 x Deadlift
4 x Strict Pullup

6 x Deadlift
5 x Strict Pullup

5 x Deadlift
6 x Strict Pullup

4 x Deadlift
7 x Strict Pullup

3 x Deadlift
8 x Strict Pullup

2 x Deadlift
9 x Strict Pullup

1 x Deadlift
10 x Strict Pullup

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