MU & AS

31
Aug

MU & AS

IRIDIUM CrossFit – CrossFit

Finish the workout between 10:00-15:00.
Spend no more than 5:00 on the rower.
Focus on the skill of the muscle-up and finding a challenging and manageable workout option.

Warm-up

Stretching

AMRAP 4:

5 ATY Raises (light weights)

10 Leg Swings / Legs (across body)

15 Arm Circles (forward)

15 Arm Circles (backward)

Warm-up

AMRAP 4:

:20 Row (easy to moderate pace)

5 Reverse Lunge / Leg

5 Air Squats

5 Single Arm Ring Rows / Arm

Warm-up

Progression // Focus

1) False Grip Ring Row // Maintain the false grip

2) Jumping Ring Dip or Ring Dip // Full range of motion

3) Leg Assisted Muscle-up Transition // Use the legs to assist

4) Leg Assisted Muscle-up Transition // Make sure rings touch low on

the chest before transition

5) Leg Assisted Muscle-up Transition // Increase difficulty by walking

the feet out little by little

6) False Grip Kip Swings // Maintain false grip, big kip swings

7) Muscle-ups // All athletes get 2:00-3:00 to practice 5-10 reps of

workout version

ROWING TEST

1 Set

1:00 Max Calorie Row (targeting at least 15 cals)

Metcon (Time)

RX

10 Muscle-ups

100 Air Squats

10 Muscle-ups

Calorie Row 75/100

Intermediate

5 Muscle-ups

100 Air Squats

5 Muscle-ups

Calorie Row 75/100

Beginner

10 Low Ring Muscle-up Transitions

60 Air Squats

10 Low Ring Muscle-up Transitions

Calorie Row 45/60