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Next PVCF Skill Series! Coach Ari shall teach:

The Ring Muscle Up

Sunday, January 22nd 

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (15 min)

2. “About-Face” For time:

  • 10 Muscle-ups
  • 25 GHD sit-ups
  • 500m Row
  • 8 Muscle-ups
  • 20 GHD sit-ups
  • 400m Row
  • 6 Muscle-ups
  • 15 GHD sit-ups
  • 300m Row
  • 4 Muscle-ups
  • 10 GHD sit-ups
  • 200m Row
  • 2 Muscle-ups
  • 5 GHD sit-ups
  • 100m Row

(25 minute cutoff)

LIII: as rx'd LII: GHD sit-ups or weighted sit-ups, Sub dips 2:1 for muscle ups. muscle-ups band-assisted as appropriate. LI: Butterfly sit-ups, parallette dips 1:1.

3. January Mobilizations Have fun!