Ring Muscle-Up
Spend 12-15 minutes doing 4-6 sets of one (or more) of the following options. Choose the one that best suits your needed area of improvement.
A) Stamina: 1-5 Strict Muscle-Ups on the high rings with about 90 seconds of rest between sets
B) Transition Strength: 1-3 Leg or Band Assisted Low Ring Transitions with a 3 second pause in a deep dip at the finish of the transition
C) Stability: 5-10 Second Top and Bottom Ring Supports. Be sure to squeeze the rings in close to the body and control the eccentric. Use toes on floor as needed.
D) Pulling/False Grip Strength: 2-3 False Grip Ring Pull-Ups + 10 Second False Grip Hang
E) Transition Skill/Stability: Jumping Muscle-Ups with a 3 second pause in a deep dip in the
finish of the transition before pressing out the dip
Post work to comments.
Week 2 of 6
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Partner AMRAP 24 Minutes:
24 Double-Unders
16 Alternating Dumbbell Snatches 50/35
12 Burpees
8 Chest-to-Bar Pull-Ups
To be completed in “I go, you go” fashion: Partner A completes 24 Dubs followed by Partner B. Partner A then completes 16 Alternating Dumbbell Snatches, followed by Parter B. Partner A then completes 12 Burpees, followed by Parter B. Finally Partner A completes 8 Chest-to-Bar Pull-Ups, followed by Parter B before returning to the Dubs.
Scaling Options
Jump Rope: Doubles, Alternating Foot Steps, 2x Singles
Dumbbell: Load, Hang
Burpees: No Push-Up, Walk Out/In
Pull-Ups: Chin-over-Bar, Band Assist, Ring Rows
Post rounds, reps, Rx, and parter to comments.
Alchemy Nutrition & Wellness at CFSBK
Know a lot (or a little) about nutrition but can’t seem to make it work for you consistently? Have you tried diets like Paleo, vegan, Zone, counting macros, counting calories, intermittent fasting, you name it… to no avail? Did it work while you were “good,” but was eventually too hard to maintain and you “got off track”? Programs that ask for quick, wholesale changes often end up this way. Alchemy Nutrition & Wellness with our own Coaches Chris and Jess Fox offers a different approach.
What we offer
Many people know what they should be eating but lack the structure necessary to do so consistently. At Alchemy Nutrition & Wellness, we use a client centered coaching program to provide the structure and accountability you need to finally make nutrition work for you. It’s not a quick-fix, short-term diet. There’s no counting, complicated meal plans, or elimination of any particular food group. Working side by side with your coach over the course of a full year, you’ll develop the habits necessary to eat better today, tomorrow, and next week, and develop skills to be healthy for life.
What results you can expect
• A healthy relationship with food and the ability to enjoy it
• A deeper understanding of what foods to eat regularly and what serving sizes are appropriate, without the need to weigh and measure
• Independence from “dieting”
• Improved body composition and overall health
• Improved self esteem and confidence in other areas of your life
Head over to the Alchemy program page to learn more and get started on your nutrition journey!
Yoga for Athletes Cancelled Today
Today’s 10am Yoga for Athletes class is cancelled. Still looking to do something other than CrossFit or Short Circuit this weekend? Don’t forget that we also offer Active Recovery at 11am today and tomorrow!
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