January 9, 2021

Saturday, January 9th 2021

Warm-up
A. General
3 rounds
1min Row or Bike
30 seconds
round 1: Inch worms
round 2: spiderman stretch
round 3: Reverse plank + march

B. Mobility
Banded wrist rocks
10reps/wrist, hold every stretch for 2-3 seconds

C. Specific
1 set
5 Banded wall-slides, slow and controlled
3 wall climb
10 HS hold scap push, facing wall

Then

Strict muscle up progression:

Gymnastics
Metcon
Strict Ring Muscle practice & Progression

3 sets

Beginner
5-7 False grip ring rows
5-7 Feet supported ring dips

Intermediate
3-5 Russian dips
3-5 Strict CTB
3-5 String Ring dips

Advanced:
1-2 Muscle up negatives, banded
1-3 Strict banded muscle ups.

Comp:
1-3 Strict Mu
1-3 Weighted strict mu

TC: 10mins

Metcon
Metcon (Time)
20 rounds for time
2 Ring Muscle-ups
4 HSPU
10 Air Squats

Score: Time
TC: 20mins
Metcon (Time)
Team Version

28 rounds for time
2 Ring Muscle-ups / 4 Strict Chin ups + 4 Ring Dips
4 HSPU
10 Air Squats

After 4 rounds (2 rounds each) perform 8 synchro devil’s press (synchro at the top)

Score: Time
TC: 20mins

Cool down
Metcon
lat stretch on floor
60sec/side