CrossFit

Gymnastics

Ring Dips/Ring Muscle Ups

Beginner:
3 sets of :10 ring support hold
rest :30-:60

3 sets of :5 ring support hold + lower to bottom of dip + :03 bottom of dip hold
rest :30-:60

3-5 sets of 3-5 strict ring dips (use small band if needed)

Intermediate:
3 sets of 5 strict ring dips with ring turnout at the top
rest :30-:60

3 sets of 5 foot assisted ring muscle up transition with :03 pause in the bottom of ring dip with feet off floor.
Rings should be set to higher than regular ring dip position to make it easier to turn over with feet off the floor.

3-5 sets of 3 ring hollow swings + 3 hips to rings

Advanced:
5 sets on low rings:
3-5 bottom of dip (deep ring support) swings with press out on last swing. Try to string multiple “reps” together.

@brute.strength and @corpusmachina gymnastics ring dip back swing to support drill. 5 bottom of dip (deep ring support) swings with press out on 5th. Then 4, 3, 2, 1… Five total dips and 15 total swings. We like this drill a lot for people wanting to get better at Crossfit style gymnastics work because it helps strengthen your stability in the bottom of the dip and builds your coordination in using a back swing to help press out, which can be very helpful for repeating ring muscle ups. It's harder than it looks. The key is to maintain tight body form in the legs, keep the hands in close with shoulders over the rings and use the hip flexion and extension to drive the swing. If you look like bambi on ice in the bottom of the dip, have trouble pressing out or have ever worried that you might come down from a muscle up with one less arm attached than when you started, this might be a good one for you. #fitness #gymnastics #ringdips #muscleup #strengthtraining

A post shared by Coach Nick S (@coach_nick_s) on Nov 24, 2015 at 9:12am PST

Then
3-5 sets of 3-5 ring muscle ups focusing on press out during the back swing

WOD

AMRAP 15
60 Double Unders
30/20 Calorie Row
15 Overhead Squats, 115/75

QuickFit

M: 30-25-20-15-10 Cal Air Bike
F: 25-20-15-10-5 Cal Air Bike

After each round except last round:
5 Burpees
10 Kettlebell Swings
15 Sit Ups