December 25, 2021

Saturday, December 25th 2021

Warm-up
A. General
2 rounds
30 sec Row or Bike @Hard
5 Muscle snatch
5 pull-ups/ Ring rows
5 Pause ring dips/HR push-ups
5 Jump Squats

B. Skill Work
Muscle up
1-3 Rounds
:30 Top of Ring Hold-Use Low Rings, Hands turned out
:30 Bottom of Ring Dip Hold
5 Banded Ring Sit Up*
5 Hips to Ring (VIDEO)
3 Muscle Ups
*

Those modifying the pull ups can go through a pull up progression and activation:
– Neutral grip ring rows
– Pronated and wide pull ring row
– Jumping pull up + negative return
– Jumping pull up with "kipping" motion

C. Specific
Walk members through 1 round of the workout with only 1-3 reps of each in order to remember the order.

Metcon
Metcon (Time)
"Père Noel"

For time
50 Power Snatch @75/55 lbs
5 Ring muscle ups
30 Cal Bike/Row/Ski
5 Ring muscle ups
50 OHS @75/55 lbs
5 Ring muscle ups
30 Cal Bike/Row/Ski
5 Ring muscle ups
50 Hang squat snatch @75/55 lbs
5 Ring muscle ups
30 Cal Bike/Row/Ski
5 Ring muscle ups

KG: 35/25
Score: Time
TC: 35 mins

Scaling options
Beginner
For time
35 Power Snatch @Light
5 Ring Rows
20 Cal Bike/Row/Ski
5 Pull-up OR Ring Rows
35 OHS @Light
5 Pull-up OR Ring Rows
20 Cal Bike/Row/Ski
5 Pull-up OR Ring Rows
35 Hang Power Snatch @Light
5 Pull-up OR Ring Rows
20 Cal Bike/Row/Ski
5 Pull-up OR Ring Rows

Intermediate
40 Power Snatch @65/45 lbs
1 Muscle up OR 5 Box transition ring mu
25 Cal Bike/Row/Ski
1 Muscle up OR 5 Box transition ring mu
40 OHS @65/45 lbs
1 Muscle up OR 5 Box transition ring mu
25 Cal Bike/Row/Ski
1 Muscle up OR 5 Box transition ring mu
40 Hang squat snatch @65/45 lbs
1 Muscle up OR 5 Box transition ring mu
25 Cal Bike/Row/Ski
1 Muscle up OR 5 Box transition ring mu

COMP
As written
*Echo Bike

Metcon (Time)
Team Version

Complete the above work for time, synchronizing every rep. This will really force you to work as a team and communicate.
For The bike, simply accumulate the cals at the same time.

Cool down
3min cool down Bike or Row