HSPU and Ring Muscle Up Work – CrossFit Bensalem
Call Us: (570) 236-4070

HSPU and Ring Muscle Up Work

2
Apr

HSPU and Ring Muscle Up Work

CrossFit Bensalem – CFB Barbell Club

View Public Whiteboard

Warm-up (No Measure)

ROMWOD

HSPU Work

Every minute, on the minute, for 4 minutes (2 sets) of:

Interval 1 – Wall Slide x 8 reps @ 2020

Interval 2 – Reverse Snow Angel x 20 reps @ 1010

Followed by. . .

Option 1 –

Every minute, on the minute, for 6 minutes (3 sets) of:

Interval 1 – Elevated Knee Handstand Push-Up x 8-10 reps

Interval 2 – Kick to Handstand on Wall Scaled x 40 seconds effort

– – – – – – – –

Option 2 –

Every minute, on the minute, for 6 minutes (3 sets) of:

Interval 1 – Elevated Foot Handstand Push-Up x 8-10 reps

Interval 2 – Back-To-Wall Handstand Shoulder Shrug x 15 reps

*Press your heels up toward the ceiling as high as possible. Keep your body stacked and inline.

– – – – – – – –

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of complex:

Push-Up x 5 reps + Wall Climb x 3-5 reps
*Be sure to completely lay down between wall climb reps. Attempt to touch your nose to the wall, but if this is difficult for you simply wall climb as high as you can safely and place your hands parallel to one another, pause, then wall climb down slow and controlled.

Ring Muscle Up Work

Option 1 –

Every 30 seconds, for 6 minutes (4 sets) of:

Interval 1 – Reverse Dips on Box x 6 reps

Interval 2 – Full Support Hold on Rings x 10-15 seconds

Interval 3 – Ring Dips Scaled x 6 reps

– – – – – – – –

Option 2 –

Every 30 seconds, for 6 minutes (4 sets) of:

Interval 1 – Reverse Dips on Box x 8 reps

Interval 2 – Ring Dip Negatives x 3 reps @ 41A1

*Find the lowest part of the dip you can hold for the full second.

Interval 3 – Full Support Hold x 10-15 seconds

– – – – – – – –

Option 3 –

Every 30 seconds, for 4 minutes (4 sets) of:

Interval 1 – Ring Dips with Scaling Option x 8 reps

*Begin the set with unassisted ring dips, then use the scaling option when necessary.

Interval 2 – L-Sit Lifts on Box x 10 reps

Interval 3 – Catch Position Hold on Rings x 10 seconds

Leave a Reply