Ring Work and AMRAP 20

Warm-Up

*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 700m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here

then…

Ring Muscle-Up Transitions: 4×5 (positive and negative)
IGO-UGO with partner (1 partner works while other partner rests)

Then:

AMRAP 20 of:

  • 3 Deadlifts (225/315) (80-85%) (Heavy singles)
  • 10 DB Floor Press (35/50)
  • 50 Single-Unders

*1 Minute Rest after each round is complete

Positive and Negative Muscle-Up overview

After the warm-up explain and demonstrate for the positive and negative muscle-up on the low rings. Members will transition through the rings on their tippy toes, dipping out of the bottom dip position to top ring support. Then they’ll go back through the rings doing a negative muscle-up on the way down. Planting tippy toes on the ground then transitioning back through the rings, slow and steady throughout. 

If a member can’t hold top ring support then have them work on the transitions without dipping out of the bottom, you might add a few reps to each set for this option.

Members will need to have their tippy toes on the ground and directly under the rings during their positive muscle-up transition and potentially on the negative muscle-up transition as well. If a member can do the negative muscle-up with their feet off the ground then offer that tougher variation as well, instead of tippy toes on the ground. 

Have members partner up for these drills and have them each complete 4 sets of 5 repetitions. 1 partner works while other partner rests.

Positive Muscle-Up transition video (refer to first drill at the 25 second mark):

https://www.youtube.com/watch?v=IWevfH8QL3w (https://www.youtube.com/watch?v=IWevfH8QL3w
Negative muscle-up:
https://www.youtube.com/watch?v=xbMqiw-Nixk (https://www.youtube.com/watch?v=xbMqiw-Nixk

Stimulus Goal:
Why Do This Workout?
Become a better and more badass crossfitter! This workout covers all aspects of fitness. Get stronger in the upper and lower body, and improve your conditioning/work capacity with the jump rope and AMRAP 20.

Duration and Feel: The muscle ups should difficult and slow. Push through it! You can do it!

Try to get 6 or more rounds in the AMRAP 20. The deadlifts sbould be very heavy. You should be resetting each rep. Make sure you are engaging all dedifting muscles properly before each rep. The 10 floor presses will be a tricep and chest burner, push through them. You shouldn’t need to brrsk.them up more than 5 and 5. Try to get the singles done fast with quick little jumps. This workout will be fun, so enjoy!

Scaling Options: Lighter weight on DB, 10/7 cal bike sprint instead of jump rope.

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