CrossFit McComb – CrossFit

Warm-up (No Measure)

10 Pass-Throughs

10 Overhead Presses

10 Good Mornings

10 Overhead Lunges (in-place)

10 Deadlifts

10 PVC Around-the-Worlds

****10 Jumping Jacks in between each exercise***

Muscle Up Progressions (4/21) Pt1 (No Measure)


* **1. Ring Support** –

– stand directly under the pull-up bar with rings at the side of the hips, and extend the arms to a locked out position.

– Wrists and arms need to be pulled inwards and in contact with the body.

Everyone holds for :5-:10 hold x 2

* **2. Ring Dip** –

* The ring dip

– starts by pulling the elbows backwards,

– shoulders move forward and hips descend straight down.

– shoulder makes contact with the ring. Once this range has been achieved,

– press through palms (rings close to the body)

– locks out elbow (the set-up)

* If you lack the strength to press back up, place your feet on the ground, continue to the bottom position, and use the feet to press back up

* Practice: everyone does 2 ring dips x 2

* **3. The False Grip** –

– will place the wrists on the rings.

* Keeping the wrists on the rings, wrap fingers and thumbs around the rings. Now, the knuckles will be facing in towards each other. This is the False Grip.

* straighten the arms and maintain wrist contact with the rings and knuckles facing towards each other

* Practice: Everyone attempts to establish a False Grip

* **4. The Kneeling Transition** – Maintaining the False Grip, pull the hips straight downwards (knees go forward), so that you are on the balls of the feet with the hips sitting on the back of the heels (important!). Then, lean back and straighten the arms.

* Using the legs (physically push through the balls of the feet to elevate the body), pull the rings deep to the sternum by keeping the knuckles in and close and elbows as close to the side of the body as possible.

* Remember, we use the legs so assist with the pull. At this stage of the progression we are assessing positions not strength. Use the legs.

* Once the knuckles make contact with the sternum (not the collar bone), pull the rings around the chest and into the armpit), you will not be able to support their bodyweight.

* Practice: 2 transitions x 2

The Kneeling Muscle-Up Transition (Steps) (No Measure)

* Stand in between the rings

* Establish the False Grip (ASSESS & CORRECT GRIP)

* Keeping the False Grip, descend down to the Set-Up (ASSESS HIPS ON HEELS, ARMS STRAIGHT, FALSE GRIP MAINTAINED)

* Using the legs, pull rings to sternum (ASSESS CONTACT AND ELBOWS TUCKED IN)

* Once contact is made, transition through the rings (ASSESS ATHLETE PULLING THROUGH AND NOT ABOVE THE RINGS – THUMBS TO ARMPITS)

* Assess the the bottom of the dip is mechanically sound and press to a Ring Support (ASSESS SHOULDER IS IN CONTACT WITH RINGS AND RINGS ARE CLOSE TO BODY)

* Practice: pause in each position and assess they that you achieving the required positions

Napalm For Two (Time)

2 person Teams

4 Rounds for Time

10 Muscle-Ups

20 Bar-Facing Burpees

30 Deadlifts (225/155)

40 Wallballs (20/14)

Kilos = Deadlift: 102/70 & Medicine Ball: 9/6


4 Rounds for Time:

5 Muscle-Ups OR 10 Muscle-Up Transitions

20 Bar-Facing Burpees

30 Deadlifts (185/135)

40 Wallballs (14/10)


4 Rounds for Time:

10 Muscle-Up Transitions

12 Bar-Facing Burpees

20 Deadlifts (45/35)

25 Wallballs (12/10/)