Ring Muscle-Up Transitions
Spend some time on skills and drills either warming up Muscle-Ups for the workout, or practicing at an appropriate level of work toward getting them.
A) High and Low Ring Supports (5-10s in each)
B) Low Ring Rock Throughs (feet on ground, 2-4 reps per set)
C) Feet Elevated Transitions (feet on box, band or no band, 2-4 reps per set)
Begin at A and progress through as appropriate. Even if you have high Ring Muscle-Ups for days, this is a great way to warm up to them.
Post work to comments.
Week 7 of 8
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Performance
For Time:
15-9-6
Deadlifts 275/185
9-6-3
Ring Muscle-Ups
Fitness
For Time:
21-15-9
Deadlifts 185/125
Ring Dips or Push-Ups
The Deads should be medium-heavy for you, 1-3 sets is okay. If you have Ring Dips but 45 is a lot for you or you’ll need to do them as singles, scale volume to 15-9-6, or 9-6-3.
Post time and Rx to comments.
Want to do this (above)? Sign up for this (below)!
Handstand & Muscle-Up Workshop with Coach Ken
Want to get more comfortable in a Handstand? Need to work on your Muscle-Up? This class offers 4 weeks of focused Handstand and Muscle-Up training with Coach Ken Haller. Classes will consist of Handstand and Muscle-Up technical progressions, plus related strength, mobility, and flexibility work. All ability levels are welcome. Class starts tomorrow, so register now!
Dates: January 24th to February 14th.
Day & Time: Thursdays from 7:30-8:30pm
Cost: $80 for 4 classes
Cap: 12 participants
About the Coach
Ken Haller was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
February 2nd: CFSBK Kids’ Night Out!
Do want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out on February 2nd! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.
What: We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch a movie on our big screen.
When: Saturday, February 2nd from 4pm to 8pm
Who: Kids ages 4-12
Cost: $60 per child with a 50% discount for additional siblings. Dinner will be provided.
RSVP Required. Email Coach Lynsey at cfsbkkids [at] gmail.com. Space is limited so RSVP soon!
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