Thursday - CrossFit

Muscle ups Strength Progression

Starting Strength Progression (4 or under strict Pull ups)

Stations A (Strength)
** Use False Grip
8x4 Ring Rows
5x5 Strict Ring Dips Feet on Box

Station B (Beat Swing)
** Beat Swings on ether rings or bar
set of 5

Advanced Strength Progression (4-6 Strict Pull ups)

Station A (Ring Work)
7x3 Scaled Ice Cream Maker

Station B (Strength)
5x3 Strict C2b Chin up (supinated)
5x3 Strict Ring Dip

Station C (Beat Swing)
** Beat Swings on ether rings or bar
set of 5

Skill Progressions - (10-15 Strict Pull ups)

Station A (Extension)
Practice Hip extension with feet on box driving the hip to the sky

Station B (Transitions)
Using a Band perform 5 transitions, after 5 successful transition with a band move on to a lighter band. And / Or Perform
Scaled Ice Cream Maker


Station C (Beat Swing)
** Beat Swings on rings
set of 5

Attempt Muscle up 10min

then
5x3 Strict Chest to bar Chin up (supinated)
5x3 Strict Ring Dip


Skill Progressions - Proficient Muscle up

Perform a Ladder
1-2-3 x3
2-2-3 x3
2-3-4 x 3

B)Met- Con

 21-15-9 

Kb Swings 24/16
Calories

Dan Shrum