A) Foundations Building Superset
For someone who is not yet strong enough, and thus will benefit more from strength work than skill work.
Rotate through the exercises in order, resting as needed to make each exercise challenging while holding perfect positions. Use bands as needed on the Pull-Ups. Use bands or perform Bench Dip as needed on the Dips.
B) Low Ring Transition Work
For someone who has the requisite strength, but little to no experience on the rings or trying Muscle-Ups.
5-7 x 3-5 Strict Low Ring Transitions
Move without momentum and always establish mature support positions at the bottom and top of the rings (if pressing out the Dip) on each and every rep.
For someone who has done a few Strict Muscle-Ups or has the requisite strength and is very close.
8-15 x 1-2.
If you can consistently perform these well then try attempts on the high rings.
D) Muscle-Up Consistency/Capacity Work
Every Minute on the Minute x 12:
1) 10 Russian Kettlebell Swings
2) 1-5 Muscle-Ups (Strict or Kipping)
The goal of this work is to perform ring muscle ups in a semi-fatigued state. If the Muscle-Ups alone are very challenging for you then skip the swings and do Muscle-Ups every other minute.
Post work to comments.
Week 4 of 4
25 Deadlifts 185/125
20 Box Facing Jump Overs 24/20
15/11 Calorie Bike
Fast one today. Set a fast pace and aim to hang on.
Post time and Rx to comments.
Andre says, “Check out Thomas’s photoset from Friday Night Lights 20.4 on our Flickr account!”
News and Notes from CFSBK Members
- Nick P. teaches piano to children of all ages; his lessons are tailored to each student’s interests. If you know anyone looking for lessons, please help get the word out! You can check out Nick’s website here.
- On this Saturday, November 9th at 5pm, Stacey T. is hosting a salon called Burnt Toast at Halyard’s in Gowanus, and it’s open to anyone who wants to share new work. More info can be found here!
- Saul M.’s hospital is dispensing free flu shots in November. Go here to see the flyer.
- Richard G. wants you to know that the MTA is taking a holistic look at bus networks across the city to improve service and identify unmet needs. The Bus Network Redesign is coming to Brooklyn and the MTA will be holding several open houses as part of a community engagement process this month and next. Go here for info on these open houses.
Got something of note going on in your life? Let us know! We want to hear about your businesses , events, personal victories, discoveries, media campaigns, small government coup d’états, and interesting links. Send awesomeness to: Josh [at] crossfitsouthbrooklyn.com.