CrossFit – Tue, Jun 20


Ring Muscle Up Clinic

July 15th 11:00am


CrossFit Trivium – CrossFit

Daily Brief (No Measure)

Today, is all about chasing that pump. We will be tackling a little mix on the classic CrossFit workout “Lynne”. The goal here is to build into the kipping pull-up a bit more and develop some volume with good form and rest before each and every set. We are coupling that with Dumbbell Bench Press in an effort to get a solid push/pull workout that should help develop capacity and structural support for the shoulder. This workout is a cap of 5 rounds of 2:30 on/ 2:30 off, so will take around 25 minutes to complete. This means we have around 10-15 minutes to go over the kipping pull-up and progressions before getting into the workout. This will allow a good amount of time for warm-up and cooldown. Please spend time today on the recovery / cooldown portion as this will help the shoulders feel a lot better going into tomorrow’s long EMOM. If you need to cut down the warm-up to 2 sets to allow more time on developing the kipping pull-up. Depending on the athletes you have in class of course.

Warm-up (No Measure)

3 Sets

:30 second Dead-Hang

6 /6 Half Kneeling KB Windmi ll

:30 second Scapular Pull-Ups

:30 second Quadruped Scapular Push-Ups

6/6 Single Arm Ring Row s

10 Ring V-Out s

Time Cap 12:00

Metcon (Time)


AMRAP 2:30

20 Kipping Pull-Ups

-with remaining time-

Max Rep Dumbbell Bench Press 50/35lb

-rest 2:30 between AMRAPs-

Continue until 100 reps

Cap 5 Rounds


AMRAP 2:30

20 Kipping Chest to Bar Pull-Ups

-with remaining time-

Max Rep Dumbbell Bench Press 70/50lb

-rest 2:30 between AMRAPs-

Continue until 75 Reps

Cap: 5 Rounds
Score it total time (including rest) to complete the 100/75 reps

Bonus Fitness (No Measure)

4 Sets, For Quality

10 Tall Kneeling Straight Arm Lat Pulldown

10 Dumbbell Pull-Overs

10 Dumbbell Chest Flys

-Max Ring Support Hold

*for all exercises except Ring Support Hold use at 30×1 Tempo