Upper Body Pull/Muscle Up Cycle – Week 1

FITLAB – CrossFit 3000 – Gymnastics

Warm Up

-Tortoise Tag

(5x V-sits when ‘tagged’)

3 Rounds:

8/8 Inverted KB Press

20/30sec Ring Support Hold

12 Lying Passthroughs

A1: Ring Rows

Max Reps

A2: Pull Ups

Max Reps

A3: C2B

Max Reps

A4: Muscle Ups

Max Reps

B: Skill Development

i) 2 x 10 Banded Kip

ii) 2 x 8 Banded Hips-to-Rings

iii) 2 x 8/10 Toes-to-Eyes (straight legs)

Choose one strength exercise to complete after each set:

– 10/12 x Back Extensions

– 12-15 x Eccentric Ring Dips

– 10 x Walk-outs

C: Midline Development

Tabata

Scissor Crunches

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