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