pCrossFit is known for being one of the most intense workouts around, with dedicated athletes constantly testing their limits and getting stronger every day. M&F’s Zack Zeigler took on CrossFit, working on both clean and jerk, and the muscle up with certified coach Steve Bambinelli.ppWarming up is a must, so Zeigler stretched and worked on mobility before anything else. Once the warmup was over, he went for the clean and jerk. It’s a technical movement, but, with some patience and accessory move work, Zeigler took it like a champ and got some weight up.ppThen it was time to take on the muscle up. It’s a lot more technical than the clean and jerk, so it took a few tries to get this gymnastics staple right. There’s a lot going on—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.ppWhile you’re crushing any CrossFit workout, make sure to follow these three tips for maximum progress:ppBe patient with new movementsppTake it slow before you push your limitsppReplenish your muscles with protein to recover rightppppYou can make your own gains with Bambinelli’s CrossFit workout.pZero boundaries CrossFit workoutpComplete for time:p2x muscle up5x clean and jerk (135lbs95lbs**)4x muscle up4x clean and jerk (185lbs125lbs)6x muscle up3x clean and jerk (225lbs155lbs)8x muscle up2x clean and jerk (245lbs170lbs)10x muscle up1x clean and jerk (265lbs185lbs)p**Increase the weight on each set of the clean and jerks. Weights written are malefemale suggestions only; adjust depending on your comfort level with the clean and jerk.pRecover rightppbr br br br br br br br br Body Fortress Super Advanced Whey Protein Powdera 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.*p pEditor's Tips:pWant more CrossFit advice? Start with a CrossFit 101a lesson, then take on our Ultimate Beginner's 28-Day Workouta. If you're looking to CrossFit to get your body beach ready, check out the Seven CrossFit Moves for a Better Physiquea.pReturn to Zero Boundaries Trainingapi*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.