Modig Fitness – CrossFit
Changing movements this week to narrow our skills and strength to a more specific focus on the Muscle Up. As a skill, focusing on quality movement and skill development will take you further with developing a RMU than just checking boxes of getting work done.
Rowing will continue and start to shift to more of a threshold development bias.
A1: Ring-to-Hip Swings (10×5)
Kipping swings focusing on bringing the hips up towards the rings
A2: Assisted MU transition (10×5)
Use a band or toenail spot to dynamically pull into the bottom of a MU
B1: False Grip Chest to Ring Pullups (4x 6-10)
Pause with chest touching the rings for :02 each rep
B2: Strict Ring Dips (4x 6-10)
Pause at the top and bottom for :02 each rep
3k Row (Time)
Row 3,000m for time