20 Reps for QUALITY (not for time)
3 Second Lower
3 Second Hold at Bottom
Jump or Press Out
Focus on keeping elbows back and if using rings keep them close.
Bottom is shoulder lower than the elbow at the bottom.
No Score.So for each rep you will start at the top of the dip locked out. You will lower by allowing the shoulder to come forward and the elbows to go back (not OUT). Keep the forearm and bicep as tight to the body as possible.
You will take a 3 second cout to lower. Once the shoulder is lower than the elbow in the bottom you will hold for 3 seconds.
If you CAN - press out. If not - no worries. Use your legs to help you press out and back to the top.
Metcon (AMRAP - Rounds)
EMOM 7 Min
(Every Minute on the Minute for 7 Minutes)
3-5 Pull Ups
1-3 Muscle Ups
SEE SCALING OPTIONS...LOTS of options for this one. I will list most difficult to least difficult. All options can be done on bar or rings.
Pick style and rep numbers that challenge you but you can maintain - or at least you think you can.
3-5 Strict Pull Ups into 1-3 Strict Muscle Ups
3-5 Strict Pull Ups into 1-3 Kipping Muscle Ups
3-5 Kipping Pull Ups into 1-3 Kipping Muscle Ups
3-5 Strict Pull Ups into 1-3 Jumping or Banded Muscle Ups
3-5 Banded or Jumping Pull Ups into 1-3 Banded or Jumping Muscle Ups
3-5 Banded or Jumping Pull Ups with 1-3 Muscle Up Transitions with feet on floor or on box.
3-5 Ring Rows with 1-3 Muscle Up Transitions with feet on floor or box.
If you need to come off of the bar and move spots because for one part you are using a band or box and the other you aren't that is fine! Just keep all of the movements within the minute.
Metcon (AMRAP - Reps)
5 Min AMRAP
(As Many Reps as Possible in 5 Min)
Shoot ThroughsFor the shoot throughs the higher your set up is the less difficult it is.
You can do these on paralettes or between 2 chairs or 2 boxes. We often will even use 2 stacks of plates.
You will start in the top of a push up position with one hand on each box or paralette. Body is straight, arms are straight, belly is tight.
You will pick up the knees high to the chest and swing through the boxes or paralettes on straight arms.
Once through you will rapidly open the hips and kick the legs straight so that in the front your body is in one straight line in front or your arms and hands.
To come back you will tuck the knees again and swing through straight arms to come back to that push up position.
There and back is one rep.