10.20.14 SKILL Ring Muscle Up Progressions Review the False Grip and Support before exploring these 3 Muscle Up progressions (below) as a group, then pair up and practice your progression. When ready, for 10 min perform EMOM (each minute on the minute) 3-5 quality full ROM (range of motion) reps; Floor Spot, Box Spot or Band Spot. All athletes will choose one of the 3 progressions (transitions) and perform 3-5 full ROM reps towards quality training!!! (This ring work should only be a light warm up if you plan on doing Muscle Ups in the WOD) STRENGTH Deadlift 3-3-3+ Set 1: [(1RM*90%)+20#]*70% Set 2: [(1RM*90%)+20#]*80% Set 3: [(1RM*90%)+20#]*90% For this set only, do as many reps as you can with perfect technique. You must meet your 3 rep minimum. Think of this as 3+. WOD CrossFit Open 14.4 As many reps in 14 mins as you can of: 60 Row (calories)s 50 Toes-to-bars 40 Wall Balls, 20/14 lbs, 10/9 ft 30 Cleans, 135/95 lbs 20 Muscle-ups
Posted on: Mon, 20 Oct 2014 15:04:16 +0000
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