GYMU - Week 1

November 29, 2015


Day 1


A: Practice Toe Nail strict transition



B: 7x1 Muscle Up Negative

*Perform with as much control as possible, lower to rings place toes on ground transition through and to kneeling



 Day 2


A: Practice Gymnastic Swing



B: 4x8 Ring Push Up



C: 4x8 False Grip Ring Row


Day 3


A: Ring Pull Up 2-2-2-2-2-2  ** Strict **

Scale to self-assisted or partner assisted. 


B: Ring Dip: 3-3-3-3-3-3 ** Strict:**

Scale to self-assisted.






This is based off of a program written by Toni Ronchi, Lead Coach on the CrossFit Gymnastics Seminar Staff. The full program was originally published here. 

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