HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

7:00 AMRAP, For Quality

5/5 World's Greatest Stretch

5 Inchworm to Hollow

10 Cossack Squats

5 Push-Ups w/2 second negative

- then -

Seated Box Jumps

5 x 3

Increasing height each round. Ensure it is an appropriate height for you

B: Ring MU Progression (Ring Muscle-Up Progressions 
-Top of Dip Support 
-Lower to Bottom of Dip 
-Bottom of Dip Hold 
 
-False Grip Muscle Up Ring Row Transition 
-Toenail Spot Ring Muscle-Up 
 -Seated Banded Ring Muscle-Up 
-Box Transition Ring Muscle-Up 

 

-)

C: Metcon (AMRAP - Rounds and Reps)

"Starlight"

20:00 AMRAP

3* Ring Muscle-Ups (S: 6 C2B Pull-Ups, A: 6 Banded Strict Pull-Ups)

6 Squat Snatch (Rx135/95, S 115/75)

18 Wall Balls (Rx 20/14, S 16/12)

*increase RMU by 2 reps each round

RPE: 9/10

Primary Objective: Stay with sets of 3+ on Ring Muscle-Ups

Secondary Objective: Make it toRound 11 on Ring Muscle-ups

D: Mobility (No Measure)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose