Ring Muscle Ups

CrossFit 611 – Gymnastic Seminar

Warm-up

(10 min)

Plank hold (turtle back), static before dynamic

Crab position (mobility)

Ring plank

Tricep push-ups

Ring push-ups

Single arm extensions (start at the bottom of the push-up), scale by walking the feet forward, spot at abdomen

I’s, Y’s, and T’s (start at the top of push-up), scale by walking the feet forward, spot at abdomen

Gymnastics

Teaching (5 min)

Strict before kip

Strict Ring MU requires FALSE GRIP

Progressions (15 min)

Box support hold (eyes on the horizon)

Ring support hold

Box ring dip (toe assist, heel assist), matador ring dip

Ring dip (toe assist, heel assist)

Ring dip

Strict 1-2-3 with toe assist

1. Pull to sternum

2. Transition to low dip

3. Press to support

Kipping MU (10 min)

Prerequisite, strict MU

Kipping ring dip (knees to hand)

Kipping MU

Hollow/arch swings: long, connected, tight

3 swings, pull to hips

3 swings, pull to hips and transition to support

Kipping MU

Cool Down

Scaling (5 min)

Strength + gymnastics

Ex: 50% toe-assisted strict MU + arch/hollow swings

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