Ring Muscle Up Technique - Metcon

Tuesday, February 18, 2025

Westbound CrossFit (Coach Bryn)

1200 (10 of us)

WARM UP

AMRAP 5

9/7 cal row

8 walking lunges

8 ring rows

2/2 unweighted windmills

MOVEMENT/MOBILITY - rings, pull up bar, DBs

8 kip swings on rings/bar

8 cat/cows

8 scap push ups

:10 ring support hold

:10 ring dip hold

:20 false grip hang

3 low ring strict muscle up transitions, assist w/ feet

5 bulgarian rows

5 explosive bulgarian rows

3 low ring muscle up transitions

8 hanging shoulder circles forward

4 mini butterfly pull ups

4 kipping chest to bar

STRENGTH

12:00 to Practice @ Easy Pace

1-3 Ring Muscle Ups

2/2 DB Windmills @ Moderate Load

Worked on false grip, ring muscle up transitions from the ground.  Windmills were tough.  I started with 10 pound dumbbell and then went unloaded again.

OPTIONS

1. Ring MU

2. Big Ring Kip Swings + Hip Pop + Pull to Hips

3. Low Ring MU

4. Low Ring Strict Ring MU

METCON

Health

E6M X 3 (5:00 Cap/set)

30/22 Cal Row

+

3x

12 DB Walking Lunges (35/25#) - Hold However

6 Jumping Chest to Bar Pull Ups

I scaled to 22 calorie row, 25# dumbbell and kipping pull-ups.

Round 1 - row + 34 reps

Round 2 - row + 30 reps

Round 3 - row + 28 reps

This was harder than I thought and I did scale it appropriately.  3x(12+6) = 54 reps.