CrossFit Templum – CrossFit
Warm-Up
2 sets:
200-m run
:30 “strict”burpees
10 kip swings
Specific Warm-up
STRICT MUSCLE-UP
PROGRESSION. &. FOCUS
3 ring dips
Lower the shoulders beneath the elbows and push the rings towards the floor to rise. Hold at the top for :03.
3-5 kneeling false grip ring rows
Keep the knuckles together and pull the rings to the sternum.
2 kneeling muscle-up transition
Perform with the feet directly under the rings.
2 kneeling muscle-up transition
Walk the feet in front of the rings with either bent or straight legs.
2 kneeling muscle-up transition
Sit on the shins directly under the rings with athletes’ shoelaces flush against the floor.
On a 5:00 clock:
3 sets:
1-3 strict muscle-ups or low-ring transitions
– Rest 1:00-2:00 between sets.
Metcon
Metcon (Time)
For time: RX+
7 strict ring muscle-ups
800-m run
5 strict ring muscle-ups
800-m run
3 strict ring muscle-ups
800-m run
RX: Muscle ups (rings only)
Intermediate: Ring Muscle ups 3, 2, 1
Beginner: Muscle up transitions
Cool Down
1 set:
1:30 couch stretch/leg
1:00 lacrosse ball tricep mash/side
