WOD050417: Getting Ready for the Rings!

CrossFit Novem:  Muscle Ups Skill Work D1 2 Rounds Beginners (Banded Pullups) 10 Strict Pullups (Banded) 10 Ring Transitions (Feet on ground) (if athlete can’t do in bridge position go on incline like a incline ring row) Intermediate (Have Strict Pullups) 2 Rounds 10 Strict Pullups on Rings (must have Strict Pullups) 10 Banded Ring …

CrossFit Novem:

 Muscle Ups Skill Work

D1 2 Rounds Beginners

(Banded Pullups) 10 Strict Pullups (Banded)

10 Ring Transitions (Feet on ground) (if athlete can’t do in bridge position go on incline like a incline ring row)

Intermediate (Have Strict Pullups)

2 Rounds

10 Strict Pullups on Rings (must have Strict Pullups)

10 Banded Ring Transitions

Advanced (Have Muscle Ups Bar or Rings)

2 Rounds

10 Strict Ring Pullups in False Grip

5 Seated Muscle Up

15 Minute Cap 

Conditioning:

3 RFT

400m Run

15 Ring Dips

15 Cal AD

30 OHWL (45/25) (1,2,3..)

20 Minute Cap

Novem BootCamp:

WOD 1:

“Metcon Ninja”

7 RFT

11 Wallballs (20/14) @ 10ft

11 Burpees

11 Pull ups

*24 min time cap

WOD 2:

Partner Coaching Workout

4 Min AMRAP

8 Toes to Bar

8 Burpees

Novem Barbell Club:

Continue Barbell Programming!