GYMU - Week 1

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.