CrossFit9 – CrossFit WOD
Muscle-up Practice (No Measure)
Banded low ring transitions (AKA slingshot): https://youtu.be/hIZQMJanpmQ
Banded low ring ring muscle ups: https://youtu.be/5mqIEuaJ5O4
Strict Banded low ring MU: https://youtu.be/Dn32e9gb4OQ
Feet assisted: https://youtu.be/U1SPl7pq1I0
Low ring Y pull + Transition :
One thing to note is the shoulder mobility of your athlete might be limited, thus forcing them to pull higher because their ‘bottom’ of the ring dip is not as deep as a mobile athlete.
Intermediate scaling:
Low ring assisted MU: https://youtu.be/vs_ZlCrxfQ4
Workout (Checkmark)
Every Minute (20:00)
Minute 1 – 15 Russian KB swings
Minute 2 – 4 Deadlifts
Minute 3 – 8 x 25ft Shuttle Run** (parking lot)
Minute 4 – 10 Ring dips
Target time each minute: Sub 30 seconds
Time cap each minute: 45 seconds
L1: 95/65
L2: 225/155
L3: 255/185; 3/2 Ring muscle-ups
**In case of rain or if unable to run, sub shuttle run for 8/6 calorie echo bike
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
Skills and Drills (Checkmark)
Accumulate 3:00 (total):
-Dead Hang from Pull-Up Bar (Pronated grip)
*Break up as needed; Scale time down if athletes can not hold longer than 20 seconds or sub-farmer carry hold instead.