that’s a lot…just saying…

IRIDIUM CrossFit – CrossFit

Finish workout between 10:00-15:00.
Improve strict gymnastic skills.
Improving strict pulling and pushing strength

Warm-up

AMRAP 6

20 Double Knee Tuck in Plank

10 ATY Drills (use small plates or DB’s)

:20 Banded Shoulder Stretch / Arm

Gymnastics

MUSCLE-UP TRANSITION & SCALING

Progression // Focus

1) :10 Ring Support (Top & Bottom of Dip) // Body control and support on the rings.

2) Ring Dip // Body support while being dynamic and pressing

strength

3) False Grip Ring Row // Practicing the grip required for a strict muscle-up and pulling strength.

4) Floor Muscle-up Transition // Use the legs and pull rings low to the

chest and transition through to the bottom of the dip.

5) Increase Difficulty // Walk feet out inch by inch

Metcon (Time)

Rx+

30 Strict Muscle-ups

Intermediate

AMRAP 12:

3 Strict False Grip Ring Pull-ups

3 Strict Ring Dips

Beginner

AMRAP 12:

3 False Grip Ring Rows

3 Jumping Ring Dips

3 Push-ups

30 Muscle-Ups (Time)

30 muscle-ups for time

Cool Down

:30 figure 4 stretch each leg

:20 recline leg twist each leg

15 cow/cat stretch

1:30 child’s pose