The MVMT LAB – CrossFit
Warm-up
1000m Row
Weightlifting
Teach False Grip:
then:
Ring Muscle Up Drills
Ring Muscle Up Drills
Find where you get stuck and stay there. Each section will be broken down into a time frame. Those that can’t do a muscle up yet should be doing max sets with rings hanging in bands.
4min for Dip Work:
Partner Static Hold :15-30sec
Static Hold :15-30sec
2 Slow Negatives
2 Ring Dips
2 Ring Dips with Pause in the bottom
1x Max Strict Ring Dips
Pull:
5 Ring Scap Retractions
2 Ring Pull Ups
2 Ring Holds at the top :15-30sec
2 Ring Slow Negatives
5 Kipping Swings
5 Rings to Hips
Slow Ring Muscle Up Transition Drill
5min
5min for Ring Muscle up attempts
Conditioning
Metcon (Time)
400m Run
30 Banded Push Ups (something hard)
40 DB Hang Power Cleans 50/35
50 Supine Ring Pull Ups
100 Cal on Rower
25min time cap