August 5, 2022

Posted By: Christi

NO Open Gym, 4:30pm or 5:30pm classes today in preparation for the Capital City Games.

For time:
12 Ring Muscle-ups
21 Bike Calories
9 Ring Muscle-ups
15 Bike Calories
6 Ring Muscle-ups
9 Bike Calories
Goal: Sub 10 mins

No loading in today’s workout but we are providing the opportunity to hit this with some intensity. This is our shorter time domain for the week with some complex gymnastics movements. The ring muscle up reps should be something you can complete in no more than 3-4 sets on any round. Smart pacing should have you able to push on the bike with the goal of sub 10 minutes for the workout. Ring MU’s can be modified to a jumping ring muscle up, bar muscle up, pull up & dip, or ring row and push up. Think of doing both a pull and push movement that is appropriate for you as this will help build strength.

Post Work
2-3 rounds for quality of:
7 Strict Hanging Knee Raises
5 Strict Hanging Leg Raises
3 Strict Toes-to-bars
Forearm Plank Hold, 30 secs

Accessory work today is focusing on the midline. The focus for this should be slow-controlled reps.