The heart of the muscle-up is the transition from pull-up to dip — the agonizing moment when you don’t know if you’re above or below. That moment — the transition — can last from fractions to dozens of seconds. At low, deliberate speeds, the muscle-up takes a toll physically and psychologically that can only be justified by the benefit. No other movement can deliver the same upper body strength. Period.
To learn more about human movement and the CrossFit methodology, visit CrossFit Training.