Friday April 9th

EMOM – Skill

WORKOUT GOALS
1.)  Practice higher skill movements like or similar to the ring muscle-up and the single-leg squat.
2.)  Pace the row so you can continually move well on the gymnastic movements.
3.)  If you scale, use scaling options that highlight the skill components of the movements.

RX
EMOM 21
Minute 1 | :45 Ring Muscle-ups
Minute 2 | :45 Alternating Single-Leg Squats
Minute 3 | 1:00 Row
– Score = total muscle-ups and single-leg squats performed.

LEVEL 2
EMOM 21
Minute 1 | :45 Chest-to-Bar Pull-ups
Minute 2 | :45 Alternating Single-Leg Squats
Minute 3 | 1:00 Row

LEVEL 1
EMOM 21
Minute 1 | :45 False Grip Ring Rows
Minute 2 | :45 Ring Asst or Box Single Leg Squats
Minute 3 | 1:00 Row

Stretching

3 SETS
:30 Doorway Stretch / Side
:30 Banded Shoulder Stretch / Side
:30 Banded Rack Stretch / Side

Accessory

3 SETS
1:00 Shoulder Taps
15 False Grip Ring Rows
1:00 Hollow Hold

Notes

3-7 muscle-ups / round, 10+ single-leg squats / round. Use scaling options that maintain the higher skill aspect of each movement. And avoid utilizing a movement option that leads to multiple failed reps or very low rep rounds.
 If you don’t have ring muscle-ups, but you do have bar muscle-ups, then default to bar muscle-ups. If you don’t have muscle-ups, then default to the floor muscle-up so you may practice the skill elements of the movement.  Today, the rowing pace is up to you. Pick a row pace that is sustainable and doesn’t interfere with your ability to perform well on the higher-skill gymnastic movements