Mobility, Activation & Warm-Up
Medball Thoracic Spine Opener x 60-120 seconds
into …
Ten reps each of:
Crossover Symmetry Rows
Crossover Symmetry Reverse Flys
Crossover Symmetry Pull Downs
Crossover Symmetry Victory
Crossover Symmetry 90/90 Drill
and finish with …
Wall Slides x 5 reps (slow and controlled)
200 Meter Run (Nasal Breathing Only)
Dumbbell Bicep Curl to Overhead Press x 5 reps per side (light and focus on activating the bicep)
Dumbbell Bent Over Row x 10 reps
200 Meter Run (Nasal Breathing Only)
20 Seconds False Grip Hang from Rings
A.
Ring Muscle-Up Skill Session
Three sets of:
Cast Swings
x 3 reps
Rest 45 seconds
Every minute, on the minute, for 3 minutes:
Catch Position Hold x 5 seconds + Catch Position Ring Swings x 5 reps
**Use your feet in the hold if you need for stability
followed by …
Every 30 seconds, for 3 minutes (3 sets):
Station 1 –Large Ring Swings x 3-4 reps
Station 2 – Kipping Pull-Up x 2-3 reps
B.
Three sets of:
Seated Barbell Strict Press x 6-8 reps
Rest 90 seconds
*Build in weight
At the 12 minute mark…
Three sets of:
Push Press x 6-8 reps
Rest 2 minutes
*No tempo this week, try to increase from last time.
C.
For time:
One round of:
12-Shuttle Runs
Muscle Ups
(35-49: 10 reps: 50-54: 8 reps; 55-59: 6 reps; 60+: 4 reps)
Immediately followed by…
Two rounds of:
10-Shuttle Runs
Muscle Ups
(35-49: 5 reps; 50-54: 4 reps; 55-59: 3 reps; 60+: 2 reps)
Immediately followed by…
Three rounds of:
8-Shuttle Runs
Muscle Ups
(35-49: 3 reps; 50-54: 2 rep; 55-59: 1 rep; 60+: 2 Ring Dips)
Shuttle Run = 25m
TIME CAP = 20 MINUTES
Scaling Options for Ring Muscle-Ups (choose one of the following):
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
If you do not desire to do ring muscle-ups then please substitute with ring dips OR another gymnastic movement that you’d like to build volume in.
Athlete Notes:
Lots of ring muscle-up volume today! Like last week, we are building your ring muscle-up volume along with some fairly low skill movements so that you can focus on QUALITY reps for your ring muscle-ups. Everyone will need to approach this workout based on their comfort level with ring muscle-ups. Some of you may opt to start with singles on the first portion so that you may maintain tricep endurance throughout the workout. Others may opt to go for unbroken on the first set, knowing that with their triceps will recover on the runs. A good rule of thumb is to never grind out a rep on the rings. If anything, come down feeling a bit fresh versus struggling for that extra rep. Be efficient on the shuttle runs and make sure to review the movement standards here: https://games-assets.crossfit.com/s3fs-public/2022-03/CFG22%20%20QF_IND_Scorecard_W3_oainfosaidnf_0.pdf. We may be seeing shuttle runs in the AGOQ.
Please adjust the rep scheme of the ring muscle-ups as needed. You may also opt to do one of the ring muscle-up substitute movements or a different gymnastic movement that you’d like to focus on.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Concept 2 Bike Endurance Option
Nine sets of:
75 seconds at 115% of 20 minute Watt
75 seconds at 90% of 20 minute Watt
60 seconds at 60-70% of 20 minute Watt
30 second rest