Metcon (No Measure)
7 Min Muscle Up Negatives
Another chance to practice that SLOW muscle up negative. Work on a version that works for you for 7 min.
If you have bands - that is our favorite way to practice these. You have to be a real ninja on the rings to do this SLOW with no assistance at all. If you can - go for it.
Otherwise - the band or feet on the ground/on a box is what you want to do.
You will start at the top of the dip. Lower slowly. Focus on keeping the elbows in and the rings close to the body. Once you are at the BOTTOM (shoulders lower than the elbows) you will SLOWLY rotate through working to keep the rings IN CONTACT with the chest. Then you will lower to a straight arm hang.
For Total Time:
Accumulate 3 Min Chin Over Bar or Chest to Rings
Every time you break - 5 Ring Push Ups
Just keep a clock running and note each hold until they add up to 3 min!
You can also do a chest to a high Paralette or something with your feet on the ground and if you don't have rings can do like a TRX band, deficit, or parallette push ups!
Your score is the time it takes you to accumulate 3 min.
Note in comments which version you did!
For Total Time:
3 Min Accumulate Bottom of Ring Push Up Hold
Every Time you Break - 3 Strict Pull Ups or Ring Rows
So you will hold the bottom of the push up with the shoulder lower than the elbow and the rings tight. Keep the belly tight. Do not sag the hips!
When you need to break you will do 3 strict pull ups, banded strict pull ups, slow lower pull ups, or slow ring rows.
Score is total time it takes you to accumulate 4 min in that bottom of the push up position.
Just keep a clock running and note each hold until they add up to 4 min!