Muscle Up Progressions

Tuesday, February 12, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM

Warm Up

2 Rounds

10 KB Goblet squat
10 Superman / hollow hold
10 Cossack squats
5 ring rows
15 sec FLROR

then try a few candlestick to standing and muscle up transitions

Gymnastics

Every 2 minutes, for 12 minutes (3 sets of each):
Ring Muscle Ups  (Max Reps in 45 Seconds)

OR

3 Rolls to Candlestick +
3-4 Low Ring Muscle Up Progression

Alternating Pistols (16-20 Reps)
(if you’re proficient, add weight with a kettlebell)

I did rolls to candlestick but could not stand them up without a mat.  Low ring MU progressions were OK.  For pistols, I did them to a 20" box.

Metcon

Metcon (AMRAP - Reps)

Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 –200/150 Meters of Rowing
Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs (24/16 kg) (50/35lbs)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings
Reps per round: 37 Reps
1 rep - 200/150m row
1 rep - 30 sec unbroken FLROR

I scaled this to 150m row
25# DBs for 16-14-12-12-12
10 BJ to 20" box
I could not hold 30 seconds on the floor, but would reset periodically

27-25-23-23-23