9.3.2021
Warm-up
[3:00-15:00]
3 Rounds, for Quality
10 Scapular Pull-Ups
10/10 Kettlebell Single Leg RDL's
10 Ring Rows
10 Russian Kettlebell Swings
45 Second Row @moderate pace
Gymnastics
[15:00-30:00]
FOCUS here is practice and getting in great positions for Ring Muscle Ups. For those with RMU already use these 15 minutes to real get warmed up and your mechanices dialed in for the workout.
Metcon
-Strength Station: for athletes building strength
3 Sets
15sec Ring Dip Support Hold, or Ring Push-Up Support Hold
10sec Bottom of Dip Hold, or Bottom of Ring Push-Up Hold
10sec False Grip Ring to Chest, make as challenging as athlete can
15sec Muscle-Up Row Transitions, make these slow and controlled
R: 15sec between movements
-Skill Transfer Station: for athletes working on fine tuning or building skill transfer exercises to get first muscle-up or build on current muscle-ups.
3-4 Sets
3-5 Box or Band Muscle-Up Kip + Turnover
10 Ring Swings
Specific Prep
[30:00-40:00]
2 Sets
6/4 Cal Row
5 Kip Swings
4 Wall Balls
3 Power Cleans or Hang Power Cleans (building to workout weight)
2 Strict Pull-Ups + 2 Strict Dips or 2 Ring Rows + 2 Push-Ups / 2-3 ring muscle ups
Metcon
CrossFit Games Open 14.4 (AMRAP - Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-upsGoal: 12+ Muscle-Ups or Muscle-Up Variation
CC: Threshold/PUSH
Open 14.4 (FITNESS) (AMRAP - Reps)
AMRAP 14:00
45 calorie row
35 toes-to-bars
30 wall-ball shots, 20# to 10'/14# to 9'
25 Power Cleans 115/85#
20 Strict Pull Ups + 20 Strict Dips
Open 14.4 (BUILD) (AMRAP - Reps)
14:00 AMRAP
45 Cal Row
45 Abmat Sit-Ups
35 Wall Balls 14/10#
25 Hang Power Cleans 75/55
20 Ring Rows
20 Push-Ups
Cool Down/Stretch
Mobility
1min Couch Stretch (each side)
1min Prayer Stretch
1min Rig Crossbody Lat Stretch (each side)
1min Scorpion (each side)
2min Saddle Pose
