September 9, 2022

Friday, September 9th 2022

Warm-up
A. General
3 rounds @increasing intensity
-1 min Row or Bike
-30sec Banded lat pull-downs
-30sec Hollow body rocks

B. Specific
Ring Muscle up progression
2 sets:

Beginner:
-5-8 False grip Ring rows
-5-8 Pause ring dips/Hand release push-ups
Intermediate:
-1 Ring mu negative as slow as possible
-3-5 Ring beat swings
Advanced:
-Snap back pull + Ring mu
3 + 1

C. Specific (Metcon)
10/7 cal row @ sprint
10 Muscle snatches
7/5 cal row @ sprint
7 Power Snatches

Gymnastics
Metcon (AMRAP – Reps)
Part A – 3 mins
Max Ring Muscle-ups
Metcon (Checkmark)
Part B: Progression 1- 10 min
4 x X%
Rest as little as possible between unbroken efforts.

Max rep > 20 = 30%
Max rep 10-20 = 40%
Max rep 5-10 = 50%
Max rep < 5 = 10 reps Box or Band Assisted
Box assisted:

TC: 13 min
Score: Reps

Scaling Options
Beginner
3 x 5 Ring Row
3 x 5 Bench Dips

Intermediate
Assisted Strict Muscle Up

Perform
N/A

Metcon
Metcon (3 Rounds for reps)
Every 7 minutes for 3 rounds
2 rounds
20/15 Cal Row
12 Hang Power Snatch 95/65 lbs

KG: 45/30 KG
TC: 21 min
Score: Fastest Set of 2 Rounds

Scaling Options
Beginner
12/8 Cal Row
12 Hang Power Snatch @ 45/35 lbs

Intermediate
15/12 Cal Row
12 Hang Power Snatch @ 75/55 lbs

Perform:
Every 7 minutes for 3 rounds
2 rounds
20/15 Cal Row
12/10 Cal Echo bike

Extra Accessory
Metcon (Checkmark)
Every 90 seconds x 6
6 Slam balls
10 Bent over Rows @moderate