Announcements
- Additional ‘Toes to Bar’ and ‘Ring Muscle Up’ Work has been added to be done if you wish, outside of class time. Even if you have these movements, these progressions will help refine the skills to be more efficient and increase the capacity of them. They are posted on Monday and Tuesday under Skill/Additional Work [When clicking Crossfit/Sweat etc option on WOD page]
Train West Van – Skill/Additional Work
Ring Muscle Ups 1 (Checkmark)
5 Sets of 1
2 Small Ring Swings into 1 Large Ring Swing
5 Sets of 1
Max Effort Swing + Open Hips at Top
Keep bodyline position from first sets, Arms can bend but focus most on hip drive
5 Sets of 1
Max Effort Swing + Hips Open + Pull to Shoulders
10 Sets of 1
2 Position Low Muscle Up
4 Sets
15 Second Ribcage Ring Hold
[Rest as needed]
3-6 Dip Swings on Rings
[Rest as needed]