The Skill WOD
GymnasticsSkill specific Training: "The Muscle Up Primer." The cycle is 6 weeks of training and building capacity in Ring Muscle Up. Just finished Elements but volume at the Ring Muscle Up is holding you back from the regular Skill WOD track? Here you go. Week 1 and 6 are test weeks and sandwich a 4 week wave of programming that allows the newbie with that newly achieved Ring Muscle Up or the novice CrossFitter with 2-3 RMUs to build and double their capacity. This cycle focuses on the Ring Muscle Up alone. A simple accessory training module that will build Grip and Lat strength, further develop your Strict and Kipping techniques, and ultimately get you more focused exposure to the various grips, pull, transition and press protocols for volume in Ring Muscle Ups. Enjoy.
Features3 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
3 rounds: 30sec Wrist Stretch 20sec Hollow Hold 10 GHD Heel Drives 5 Inch Worm Push-Ups 3 Strict Pull-Ups
B
Strict Chest to Bar Pull Ups
3 x MAX
Warm Up
A
3 rounds: 1min Single Under Jump Rope 10 Shoulder Dislocates O/U 5 V-Ups 10 Supermans 10 Hollow Open Bar Taps (Tight)
B
Strict Ring Dips
3 x MAX
Warm Up
A
3 rounds: 5 Banded Shoulder Dislocates 5 Push-Ups 10 Hollow Rocks 10 GHD Heel Drives 5sec Seated L-Sit
B
Ring Muscle Up
3 x MAX
