Warm-up
Spend 2 minutes in Z1
Then, 2 to 3 rounds
10 kip swings
10 knee to elbows
:20 ring support
10 push-ups w/shoulder taps
Mobility
Quick light band shoulder mobility
Skill
The ring muscle up – 15 minutes to go through progressions, work on the skill or accumulate some strength training.
The ring muscle up is clearly the hardest movement done on the rings that we see in our workouts. Having the time to work through the skills is one thing, but developing the strength and understanding is another. What is your session going to look like? What would help you take one more step, big or small, towards the allusive muscle-up?
PreWOD
Strict pull-ups – 5 sets of a very manageable number prepping the lats for the WOD.
3 to 10 strict pull-ups per set, 5 sets total. Not just used for activation for the workout, but a good time to get in your strict pull-up work for the week. Do not do too many, you need some pull in the WOD, do not do too few, strict work is life.
WOD
“Bubbling Brooke”
7 min clock
600m run
10 ring muscle-ups
Rest remainder of time, x3
Scale the muscle-ups to 10 C2B and 10 ring dips
I want everyone to think back to the workout where you had to row 500m and then complete 3 rounds of “Cindy” in 5 minutes. Those who listen to their coaches scaled the workout so that they earned around a minute of rest per round. That might have meant shortening the row, cutting down on rounds of “Cindy”, cutting the reps or a combination of the three. Moral of the story, scaling to achieve a certain stimulus is very important. Today is one of those days. Listen to your coach and come up with a plan that will help you complete this workout as desired.
