American Fit Co Northwest – CrossFit Gymnastics: Ring Muscle Ups / Strict Pull-ups (Checkmark) Level 1: False Grip Ring Pull Ups or False Grip Ring Rows: 3 sets of as many reps as possible until perfect form is lost. Rest 1 minute between sets. + 12min EMOM: Min 1: 8 Single Arm DB Row/per arm Min 2: Max Chin Over Bar Hold (30 sec cap) Min 3: 10-12 Hanging Scap Pullups Min 4: Rest minute Level 2: EMOM5: 2 “small” ring swings into 1 “max-effort” ring swing into 1 Hip Drive + Pull to shoulder + 12min EMOM: Min 1: 2-3 Ring Muscle Up Transitions Min 2: Rest minute Min 3: 2 Complexes of: 2 Ground Assisted Jumps with Hip Drive + 2 Ground Assisted Ring Turnovers Min 4: Rest minute Level 3: EMOM5: 2 “small” ring swings into 1 “max-effort” ring swing into 1 Hip Drive + Pull to...
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