Tuesday 6.17.25

Workout of the Day

STRENGTH/SKILL

Strict Ring Muscle Ups

Capacity:
Accumulate 5-15 strict muscle ups. Use a partner assist if needed or desired.

Skill:
Accumulate 10-15 single reps of “Toe Assist” Low Ring Muscle Up with Slow Negative

Foundation*:
5 Sets of
3 Pull-Ups
+
5 Dips

Notes
Choose one track for today’s first portion of class that aligns with your current abilities.

If you have previously done some strict muscle ups, warm up and then accumulate reps in small sets (or singles).
If you have multiple bodyweight pull-ups and dips, but less experience on the rings, work on the skill-specific details on the low rings today.
If you’re still building your upper body gymnastic strength foundation, work on pull-ups and dips.

Pull-ups can be: Bodyweight, Box Pike, or Toe Assist
Dips can be: Ring, Matador, or Bench

METCON

AMRAP 3 MIN
Row for Calories

Rest 2 min

AMRAP 3 MIN
Burpee over DB (lateral)

Rest 2 min

For Time:
550m Run

Notes
Straightforward hard work here. Lean into your effort and the discomfort that accumulates.

If your run pace is > 10 min/mile or you’re building back your tolerance to running, scale back to 400m.

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CrossFit Group Class Programming Template (WK4/8)

Throwback to the 2018 CrossFit Open and Coach JB knocking out some Muscle-Ups. At least until… (she was fine)

The Strict Ring Muscle-Up

We can think about the ring muscle-up in three segments, the pull, the transition and the dip. The 3:00 video below does an excellent job breaking down each segment and talking about things to consider and limiting factors around each segment.