BLENDED GENERAL WARM-UP/SPECIFIC WARM-UP
FOCUS: Ring Muscle-Up – “Low From the Get-Go”
Ring Muscle-Ups are an exhibition of pulling and pushing strength as well as the coordination balance and accuracy we value as crossfitters. Today we will focus on staying stable through the transition from below the rings to above them. As coaches look for rings coming away from the body, shaking and the elbows straying away from the body. Getting and keeping our elbows and rings close to us will be easier if we set ourselves up for success. From the first pull if an athlete doesn’t pull the rings low enough on the sternum it becomes astronomically harder to transition to being above the rings. We’ll practice pulling low from the get go today and aim to be fast through the middle of our muscle-ups.
Row/Box Jump Over
1:00 Rowing
:30 Step-Back Reverse Lunges
:30 Alternating Single Leg Box Step-Ups
:40 Rowing
:30 Controlled Air Squats
:30 Box Jump Up and Step Downs
:20 Rowing (Above workout pace)
:30 Box Jump Overs (for quality)
1:00 Workout Paced Rowing (Aim for 250-200m)
Ring Muscle-Up
Progression:
:10 Ring Support Hold (Assess: stability/shaking)
3 Ring Dip Negatives (Assess: shoulder below the elbow)
3 Ring Dips (Assess: strength / toe support if needed)
1:00 False Grip Practice (Check: All Athletes)
2:00 Low Ring Transition Practice:
- Toe Support Hang Under the Rings
- Pull to Mid-chest
- Trace Ribs, Pull rings to bottom of ring dip position
- Jump/Press out of Ring Dip
4:00 Ring Muscle-Up Practice
Low/High Rings, Address Sticking Points in the Pull/Transition/Press
Power Snatch
:20 PVC Snatch Grip Deadlifts
:20 PVC Around the Worlds
:20 PVC Snatch Grip Behind the Neck Strict Presses
5 Snatch Grip Deadlifts with the Barbell (Assess set-up/shoulders in relation to bar)
5 Hang Power Snatches
5 Full Power Snatches
Loading
2-3 Warm-Up Sets to find Working Load:
Complete 4 reps every time weight is added to the bar
Practice Round
1 Round with Workout Load
100m Row
1 Ring Muscle-Up
3 Power Snatches (2 touch and go + 1 single)
4 Box Jump Overs
WORKOUT OF THE DAY
“BAIT & SWITCH”
[COMPETE]
AMRAP 20:
2 Ring Muscle-ups
4 Power Snatches (135/95)
8 Box Jump Overs (24″/20″)
[On the 0-5-10-15]:
500 Meter Row
[TRAIN]
AMRAP 20:
2 Strict Burpee Pull-Ups
4 Power Snatches (135/95)
8 Box Jump Overs (24″/20″)
[On the 0-5-10-15]:
500 Meter Row
[TRAIN]
AMRAP 20:
2 Burpee Pull-Ups
4 Power Snatches (95/65)
8 Box Jump Overs (24″/20″)
[On the 0-5-10-15]:
500 Meter Row
POST-WORKOUT
2:00 Recovery/Clean-Up/Scores
Mobility
1:00 Active Twisted Cross
1:00 Butterfly Stretch
2:00 Foam Roll: Thoracic Spine
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
Run
3×600 Meters at Moderate Pace
90 Seconds Rest
3×200 Meters at Faster Pace
90 Seconds Rest
3×500 Meters at Fast Pace
90 Seconds Rest
3×200 Meters at Fastest Pace
WORKOUT VARIATIONS
AT HOME
AMRAP 20:
2 Double Dumbbell Devil’s Presses (50/35)
4 Double Dumbbell Power Snatches
8 Broad Jumps
[On the 0-5-10-15]:
400m Run
EQUIPMENT-FREE
AMRAP 20:
2 V-Ups
4 Burpees
8 Broad Jumps
[On the 0-5-10-15]:
400m Run
