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Components
Muscle-ups
Metcon
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Muscle Up Progressing, Ring Dips and Weighted Sit-ups - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
12pm CrossFit
5pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (7/2)
Workout
Muscle Up Progressing, Ring Dips and Weighted Sit-ups
Warm-up
2 Rounds:
10/8 Calories Assault Bike (Upper body only)
20 Hollow Rocks
:30 Side Planks
10 PVC Passes
20 Pushups
10 Ring to Hips
3 Sets:
6-12 Strict Ring Dips (Bands on the rings are ok for today)
Skill Development
This is for ALL levels! We will break down the skills, positions, and progressions needed to complete a muscle-up.
Muscle-ups (For Tracking Purposes)
Muscle-ups
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Ring Dips
2x Straight Leg Weighted Sit-ups (30/20)
RX+ Muscle Up into Ring Dips
Straight Leg Weighted situps (40/30)
20 Minute Time Cap
Mobility
Shoulder Mobility
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 28, 2019
Male Clients
1
Jim
Pinkerton
6am CrossFit
2 x 2
2
Brian
Kalmenson
6am CrossFit
1 x 1
2
Ryan
Goderre
5pm CrossFit
1 x 1
3
Adam
Gelfand
12pm CrossFit
1 x 0
4
Jake
White
6am CrossFit
1 x 6
band used, black one keep rings closer to chest
5
Fabricio
🦍
12pm CrossFit
1 x 1
progressions from row
6
Bill
Curci
5pm CrossFit
1 x 0
Female Clients
1
Alissa
Cobb
12pm CrossFit
0 x 0
practice
1
Kim
McGrath
5pm CrossFit
1 x 0
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