15. Juni 2022
Jun
15
Wednesday, June 15th 2022
Warm-up
A. General
1 min Row or Bike
10 Scap pull ups in bar or rings
10-20 sec support on rings or parallettes
5-10 Ring Rows / strict pull ups + 5-10 ring dips or assisted ring dips
1 min Row or Bike
10 Scap pull ups in bar or rings
10-20 sec support on rings or parallettes
5-10 Ring Rows / strict pull ups + 5-10 ring dips or assisted ring dips
B. Mobility
Banded front delt PNF stretch
5 x 5 sec Contract/5 sec Stretch
C. Ring mu Drills
3 sets On the low rings
2 Snap pulls + 1 Ring mu:
5 Banded sling shot muscle up OR Sit-up Floor muscle up
Gymnastics
Metcon (5 Rounds for reps)
5 unbroken sets
4-6 Ring Muscle-ups
4-6 Ring dips
Rest as needed between sets
4-6 Ring Muscle-ups
4-6 Ring dips
Rest as needed between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
For time
30/24 Cal Row
30 CTB
30 Step ups 2 x 22.5/15 KG (farmer)
25 CTB
30 Step ups 2 x 22.5/15 KG (front rack)
20 CTB
30 OH walking lunges 2 x 22.5/15 KG
30/24 Cal Row
30/24 Cal Row
30 CTB
30 Step ups 2 x 22.5/15 KG (farmer)
25 CTB
30 Step ups 2 x 22.5/15 KG (front rack)
20 CTB
30 OH walking lunges 2 x 22.5/15 KG
30/24 Cal Row
RX+ 30 C2B Across
TC: 20 min
Score: Time
Score: Time
Extra Accessory
Metcon
Power Conditioning
Every 90 seconds x 6
– 10sec max Cal Assault bike
– 8m Sled push sprint @moderate
Every 90 seconds x 6
– 10sec max Cal Assault bike
– 8m Sled push sprint @moderate
Score: Total Reps
Scaling Options
Beginner
5 sets
4-6 Assisted Pull Ups
4-6 Hand Elevated Push Ups/ Push ups
Intermediate
5 Unbroken sets
4-6 Sling Shot Muscle Ups
4-6 Toe Assisted Ring dips*
*After last slingshot, touch the toes down and continue dips
Slingshot muscle up:
Perform
4-6 Chest to Ring Pull Up
4-6 Ring Muscle Ups
4-6 Ring Dips