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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