November 30th, 2022
- CrossFit Aylesbury
- Nov 27, 2022
- 1 min read
A) 10mins Muscle up drills:
Kip Swing on Ring
False Grip Pullup/Ring Row
Ring Dip/Ring Push up
Transition from kneeling
B) 3min AMRAP:
Ring MU/CTB/Pullup/Banded pullup
C) 7min AMRAP:
12 Down Up
12 Over Box Jump
12 CTB
Stimulus: Athletes should aim to keep moving for 7 mins, breaking the ctb into 2 sets
Scaling: CTB > Pullup > Jumping ctb > jumping pullup
What a great session this looks! The muscle-up drill progression is so well structured — working through kip swings, false grip pull-ups, and ring dips before hitting the 3-minute AMRAP is a smart way to prime the body for the movement. The 7-minute AMRAP combo of down-ups, over box jumps, and chest-to-bar is the kind of workout that really tests your mental stamina as much as your physical conditioning. I love how the scaling options make it accessible for all levels without sacrificing the intent of the workout. It actually reminds me of how building any complex skill — whether it's gymnastics progressions or even tackling something like TEFL assignment help for a teaching qualification — requires breaking things down…