CrossFit is known for being one of the most intense workouts around, with dedicated athletes constantly testing their limits and getting stronger every day. In this week's episode of Zero Boundaries Training, Men's Fitness deputy editor Zack Zeigler took on two essential CrossFit moves—the clean and jerk and the muscle-up—with Steve Bambinelli, certified CrossFit L1 coach and director of competition training at Crow Hill CrossFit in Brooklyn, NY.

Warming up is a must, so Zeigler stretched and worked on mobility before anything else. Once the warmup was over, he started with the clean and jerk. The classic Olympic lift was a challenging technical movement, but with some patience, accessory work, and coaching from Bambinelli, Zeigler got some weight up.

Then it was time to take on the muscle-up, a famously demanding test of upper-body strength for CrossFitters (and a gymnastics staple). It's more complicated than it looks—false grip, the switch from pulling up to pushing down on the rings, keeping the core tight, and keeping the rings close—but the third time’s the charm, and Zeigler nailed the move with a few tips from Bambinelli that you can incorporate into your own muscle-up technique.

While you’re crushing any CrossFit workout, make sure to follow these three tips for maximum progress:

  1. Be patient with new movements

  2. Take it slow before you push your limits

  3. Replenish your muscles with protein to recover right

Ready to make your own gains? Try this:

Zero Boundaries CrossFit workout

Courtesy of Steve Bambinelli, Crow Hill CrossFit, Brooklyn, NY

Complete for time:

  • 2x muscle-up
  • 5x clean and jerk (135lbs/95lbs**)
  • 4x muscle-up
  • 4x clean and jerk (185lbs/125lbs)
  • 6x muscle-up
  • 3x clean and jerk (225lbs/155lbs)
  • 8x muscle-up
  • 2x clean and jerk (245lbs/170lbs)
  • 10x muscle-up
  • 1x clean and jerk (265lbs/185lbs)

**Increase the weight on each set of the clean and jerks. Weights written are male/female suggestions only; adjust depending on your comfort level with the clean and jerk.

Recover right

Body Fortress Super Advanced Whey Protein Powder features 100% premium whey enhanced with creatine and other critical amino acids to rebuild muscles faster and help you push yourself harder. CrossFitters and other athletes look to whey as a preferred protein source because it contains a higher concentration of the BCAAs your body needs for muscle tissue maintenance.*

Editor's Tips:

Want more CrossFit advice? Start with our roadmap to becoming a CrossFitter, the check out our 10 best CrossFit workouts for weight loss.  If you're looking to take it to the next level, try our 6 most brutal CrossFit WODs.


Return to Zero Boundaries Training >>

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.