Workout of the Day
STRENGTH
Strict Ring Muscle Ups
4-8 sets x 1-3 Reps
Notes
This is our last week to focus on Strict Ring Muscle Up technique. Use what you’ve learned this cycle to keep progressing the elements of strength and skill that are applicable to where you are in your gymnastic journey today!
Progression/Scaling
A. 1 Partner/Coach Assisted RMU
B. 2 RMU Negatives
C. 3 Ring Turnover Drill + 5 Dips
D. 3 Ring Pull Ups + 5 Dips
*All dips are on a 2011 tempo. They can be done on the rings, matador, or parallettes!
*Pull Ups may be performed on high rings or with foot assistance on low rings.
METCON
3 Rounds of 1:30:
16/13/10 Cal Row
Max Cal Bike
Rest 1:30
(1 Minute Extra Rest/Transition)
3 Rounds of 1:30:
16/13/10 Cal Bike
Max Cal Row
Rest 1:30
Notes
In this workout, you will start by completing a set number of calories on the erg, immediately transition to the bike, and continue for as many calories as possible until the 1:30 mark of the interval. Rest equal time and repeat for 3 sets.
After the third set, there will be an extra minute of rest and transition time. Then complete 3 more sets in the same fashion, starting with a set calorie count on the bike and moving into max calories on the row.
Aim to work at a very tough effort throughout this entire workout. Your legs will be screaming in the last couple of rounds! Push through that discomfort today and see what happens if you stay all in on your effort. You might surprise yourself.
Workouts like this are very low risk. Unlike missing a heavy back squat or failing on a high skill gymnastic movement under fatigue, nothing truly bad is going to happen if you go a bit too hard on the machines. Become intensity today and stay with it when it gets uncomfortable.
CrossFit Group Class Programming Template (WK8/8)
An unhinged moment at FGB. Do Lee’s wings help or hurt him on these box jump overs?