CrossFit Belleville – WOD
WarmUp
**AMRAP 6**
20 Double Knee Tuck in Plank
10 ATY Drills (use small plates or DB’s)
:20 Banded Shoulder Stretch / Arm
Metcon Prep
1) :10 Ring Support (Top & Bottom of Dip) // Body control and support on the rings.
* Lower the rings a little and place a foot or two on the ground.
2) Ring Dip // Body support while being dynamic and pressing strength
* Lower the rings a little and place a foot or two on the ground.
3) False Grip Ring Row // Practicing the grip required for a strict muscle-up and pulling strength.
* Maintain the false grip through each rep.
* Pull to your sternum.
4) Floor Muscle-up Transition // Use the legs and pull rings low to the chest and transition through to the bottom of the dip.
5) Increase Difficulty // Walk feet out inch by inch
Metcon
Muscle Up (Time)
– RX –
For Time:
30 Strict Muscle-ups
*12 min
– INTERMEDIATE –
AMRAP 12:
3 Strict False Grip Ring Pull-ups
3 Strict Ring Dips
– BEGINNER –
AMRAP 12:
3 False Grip Ring Rows
3 Jumping Ring Dips
3 Push-ups
Skill
Accumulate:
50 Toes to Rings
– Every break perform 10 DB hang muscle cleans (50s/35s)
*8 minutes
Stamina
3 Rounds For Distance:
:30 Row Slow
2:00 Row Fast
1:00 Row Slow
:30 Row Fast
– Rest 3:00 between rounds
Cool Down
3 Sets:
:30 Cross Body Shoulder Stretch / Side
10 A-T-Y Drill