Perform 1 work set every 2:00
4-5 Sets of:
3-5 Strict Ring Muscle-Ups
12 Alternating Kettlebell Front Rack Reverse Lunges
90 Second Air Bike @ Recovery Pace
Below are three Ring Muscle-Up Progressions to consider. A, B & C all work the ring muscle-up transition with varying levels of support. If you cannot perform 3 Strict Pull-Ups and Ring Dips, working muscle-up progressions won’t be a very productive use of your time. Instead, choose option D
A: Unassisted Strict Muscle-Ups
B: Partner Assisted Strict Ring Muscle-Ups
C: Feet on Box Low Ring Muscle-Ups
D: 3 Banded Pull-Ups and 3 Matador or 8 Bench Dips. Make these as challenging as you can while keeping solid positions.
CrossFit Group Class Programming Template
From Kelley: “The Wonderland Trail is a 93-mile trail that loops around Mt. Rainier in Washington. Over 9 days, my hiking buddies and I did the loop plus some extra credit miles, gaining (and losing) 22,000’ of elevation. This picture was taken at Indian Bar on the east side of the mountain, at the bottom of the Fryingpan Glacier and head of the Ohanapecash River. It was a pain in the ass to get to but my absolute favorite spot on trail! Grateful to be in the shape to make this a fun trip.”
Kelley is a CrossFit Group Class member and one of Coach Whitney’s Clients. In the pic above shes taking a break and doing some Shoulder CARs (Controlled Articular Rotations) on the trail.