Strength
Complete 3 Sets
- # Strict Muscle Ups
or - 1-2 Muscle Up assisted from knees with slow negative
Rest 1-2-minutes between sets
Notes
Today’s strength is strict muscle ups. You will complete 3 sets of either a number of strict muscle ups that you can complete unbroken or 1-2 strict muscle ups assisted from your knees, focusing on a slow and controlled negative.
Strength
3 Sets
- Arc Ring Row @ 3111 x 4-5
- Ring Push Ups @ 3111 x 4-5
Notes
The second piece for strength today is 3 sets of a ring row variation and a push up variation. You may take your time between exercises.
The Arc Ring Row is about engaging your lats to pull the rings towards your hips. Just like a normal ring row, adjust the difficulty by adjusting the angle of your body.
During the ring push ups, focus on maintaining a tight lower body and finding a good lockout at the top with your shoulders protracted and the rings turned out. If you cannot maintain good positions, substitute angled ring push ups or regular push ups.
Conditioning
For time:
- 25-30 Calories
- 10 Wall Facing Handstand Push Ups
- 15-20 Calories
- 10 Wall Facing Handstand Push Ups
- 15-20 Calories
- 10 Wall Facing Handstand Push Ups
- 25-30 Calories
12:00 time cap
Notes
Today’s workout is from the 2022 CrossFit Games. Your score is the time to complete the prescribed reps or the number of reps completed under the 12-minute time cap.
The calories should not take longer than 2-minute to complete the 25-30 and 1:15 to complete the 15-20. Adjust the target number accordingly.
The wall facing handstand push up is challenging. You must do a wall walk to start the movement. If you cannot do more than 2 reps at a time, adjust the number of reps each round to 6. If you do not yet have a wall facing handstand push up, substitute one of these box handstand push up variations.