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WOD050917: Magic for the Muscle Up!


CrossFit Novem:  Muscle Up Skill Work – D2 2 Rounds Beginner (Athlete does not have ring dip) 30 sec Ring Support in Hollow body w/Partner (One person holds rings for other while in hold) 30 sec Ring Support at Bottom in Hollow body 5 Reps of Ring Dip Negatives Intermediate (Athlete has a at least

CrossFit Novem:

 Muscle Up Skill Work – D2 2 Rounds

Beginner (Athlete does not have ring dip)

30 sec Ring Support in Hollow body w/Partner (One person holds rings for other while in hold)

30 sec Ring Support at Bottom in Hollow body

5 Reps of Ring Dip Negatives

Intermediate (Athlete has a at least one dip)

30 sec Ring Support in Hollow body

5 Tempo Ring Dips (3D, 2H, 1U) (Regular Dips if athlete cannot do tempo/no bands)

5 Reps Kipping Ring Dips

Advanced (Athlete has muscle ups)

30 Sec Ring Support in Hollow Body Turn Hands out

5 (Weighted)Tempo Ring Dips (3D, 2H, 1U)

5 reps of Ring Pushup Complex (2:19-2:44) 1

15 Minute Cap with Explanation 

Conditioning:

5 RFT

15 Cal AD / 20 Cal Row

15 Wallballs (20/14) @ 10ft

15 HR Pushups

20 Minute Cap

 

Cashout

3 Rounds

30 Sec Hollow Holds 3

0 Sec Rest

 

RX+

5 RFT

15 Cal AD / 20 Cal Row

15 UB Wallballs (20/14)@10ft

15 Parallette Pushups

20 Minute Cap

 

Cashout

3 Rounds

30 Sec Hollow Holds

30 Sec Rest

Novem BootCamp:

8 MIN AMRAP

10 Sit Ups

10 Step Up & Back Lunge (2DB-25/15#)

10 Heavy DB Press (25/15#)

 

8 MIN AMRAP

20 Doubles/50 Singles

10 Alt. KB Cleans (24/16kg)

10 Goblet Squats (16/12kg)

 

8 MIN AMRAP

5/5 Side Lying V-Ups

200M Row

10 Toes to Bar

*2 Min Rest b/n AMRAPS

Novem Barbell Club:

Continue Barbell Programming!

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