Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Overhead/Dip/Pressing Mobility Emphasis
Impact/Focus: Gymnastic Strength & Skill Intervals
Warm-up x 2-3 sets of each movement, then…
6-7 Rounds, on the 2:00
3-6 Reps of (select one)
I. Ring Rows & Ring Dips
II. Pull-ups & Ring Dips
III. C2B Pull-ups & Ring Dips
IV. Low Pull to Ring Transition w/ Dip
V. Jumping Muscle-ups
VI. Muscle-ups
Notes: Ring Muscle-up movements are prioritized today. Athletes may work through any of the above movement levels with a strict or kipping development side quest option to focus their sets/reps around. Rx+ may opt to work 3-6 reps per movement EMOTM or perform the a Ring Complex x 1 rep each interval (see whiteboard brief). Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
*Movement Warm-up & Set-up for 23.1
“Open Workout 23.1”
Complete as many Rounds/Reps as possible in 14:00 of
60kcal Row
50 x Toes-to-Bar
40 x Wallball (20/14lbs)
30 x Cleans (135/95lbs)
20 x Ring Muscle-ups
Notes: Compare scores to 02.20.2023 linked HERE. Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
