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Components

Ring Pull Ups

Muscle Up Progression

Muscle-ups

Metcon

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Workout

11/22/2019

Gymnastics

10 Minutes of Ring work! Work on Ring Pull-ups, Ring Muscle-up Progression, Ring Muscle-ups, Strict Ring Muscle-ups, or Weighted Ring Muscle-ups.

Ring Pull Ups

Muscle Up Progression

From Lowered Rings or Jumping Position

Muscle-ups

Workout of the Day

Metcon (AMRAP - Reps)

E3MOM for 15 Minutes
0:00-3:00
20 Push-press (95/65, Rx+=135/95)
24 Air Squats (Rx+= 10 Alternating Pistols)
*Max Weighted Sit-ups (35/20, Rx+=50/35)
3:00-6:00
20 Push-press
24 Air Squats (Rx+= 10 Alternating Pistols)
*Max Sit-ups (Regular)
6:00-9:00
20 Push-press
24 Air Squats (Rx+= 10 Alternating Pistols)
*Max Weighted Sit-ups (35/20, Rx+=50/35)
9:00-12:00
20 Push-press
24 Air Squats (Rx+= 10 Alternating Pistols)
*Max Sit-ups (Regular)
12:00-15:00
20 Push-press
24 Air Squats (Rx+= 10 Alternating Pistols)
*Max Weighted Sit-ups (35/20, Rx+=50/35)

Rx= Completing the Push-press & air squats each round within the 3-minute time cap.
Score = TOTAL Sit-ups (weighted and regular) in the 5 rounds.

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, November 22, 2019

Male Clients

Female Clients

Emily
Kieth

4:30PM CrossFit

1 x 7

ring rows