Saturday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

PARTNER DYNAMIC WARM-UP

AMRAP 6:

P1: Calorie bike

P2: 6 ring row + 6 hand-release push-ups + 12 hollow rocks

– While one partner bikes, the other performs the 3 gymnastics movements. Once that partner finishes all 3 movements, they switch. Repeat this sequence for 6:00.

Warm-up (No Measure)

MUSCLE-UP PROGRESSION

PROGRESSION FOCUS

Ring support Supporting body on the rings (with or without their feet on the ground).

Ring support + ring dip Show support and then perform a ring dip (with or without their feet on the ground).

Floor muscle-up transition Use the legs and pull rings low to the chest and transition through to the bottom of the dip.

Floor muscle-up transition + ring dip Use the legs to transition through the low ring muscle-up and lock arms out at the top of the dip.

Increase difficulty Walk feet out by an inch.

High ring muscle-ups Have athletes that are ready, move over to the high rings.

Warm-up (No Measure)

MUSCLE-UP PRACTICE SETS

2 sets:

2-5 ring muscle-ups or scaling variation.

Workout

Metcon (Time)

RX

3 rounds for time:

30 GHD sit-ups

14/20 calorie assault bike

10 ring muscle-ups

Metcon (Time)

INTERMEDIATE

3 rounds for time:

20 GHD sit-ups

14/20 calorie assault bike

5 jumping ring muscle-ups

Metcon (Time)

BEGINNER

3 rounds for time:

30 sit-ups

10/15 calorie assault bike

10 low ring muscle-up transitions

Stretch

Warm-up (No Measure)

3 sets:

:30 standing pike stretch

:30 scorpion stretch/side

:30 samson stretch/side