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
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
2 Ring Muscle-ups
4 HSPU
10 Air Squats
Score: Time
TC: 20mins
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
TC: 20mins
Cool down
Metcon
lat stretch on floor
60sec/side
60sec/side
