Gymnastics – Fri, Apr 3

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CrossFit East River – Gymnastics

Activation (Checkmark)

3 Rounds:

15s False Grip Hang

15s Ring Support Hold

10 Scap Pullups
Focus: maintain wrist position and shoulder engagement throughout.

Transition Mechanics (Checkmark)

Beginner: Low Ring Transitions (feet on ground) – 3×5

Intermediate: Band-Assisted Transitions – 3×3–5

Advanced: Strict Transition Drills – 3×3
Rings at chest height for most athletes, using a box or band as needed.

Strength vs. Skill Split (Checkmark)

Beginners – Strength Foundations

3 Rounds:

5–8 Ring Rows (controlled, 1s pause at top)

8–10 Box or Ring Dips

Optional: Add 20s Hollow Hold between rounds

Intermediate/Advanced – Ring Muscle-Up Progression

Option 1: Ring Muscle-Up Progressions (for athletes close to a MU)

3×3 False Grip Strict Pull-Ups or Band-Assisted Muscle-Up Pulls

3×3 Transition-to-Support Drills (rings at full height with coach assist or jump)

Option 2: Full Ring Muscle-Up Attempts (for athletes who already have reps)

3×2–4 Ring Muscle-Ups (Strict or Kipping)

Rest :60 between attempts; goal is quality and control.
Beginners – Focus on strict control and full range of motion — this is the strength base for future muscle-ups.

“Mini Nate” (AMRAP – Rounds and Reps)

AMRAP12:

2 Muscle Ups

4 HSPU

8 Kettlebell Swings (53/35)
Practice efficiency and mechanics under moderate fatigue. Focus on rhythm and control, not racing the clock.