Friday July 24th

There is muscle up practice today. Don't skip because that is a skill you might not have yet.
We work through progressions on everything. We can do low ring work, banded pull ups, pull ups or many other options
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2:00 Cardio Choice
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2x
10 Bend and Bows
10 Bootstrap Squats
5 Inchworm (Double Push-Up)
10 Scapular Pull-Ups
5/5 Single Arm Ring Row
10 Hollow Rocks
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GYMNASTICS SKILL
Ring Muscle-Up
Ring Muscle-Up Class Progression
Work through the following progressions as a class, spending time on each variation and moving athletes to the level that matches their current capacity. The goal of this block is to build pulling mechanics, transition efficiency, and confidence on the rings before athletes encounter ring muscle-ups mid-chipper in "CGE8 2009 Remix." Athletes who are not yet stringing reps should focus on quality transitions and a full press-out on every attempt.
Progressions:
Low Ring Banded Muscle-Ups
Feet Over PVC Low Ring Muscle-Up Drill
Coaching Focus:
Drive the hips aggressively and allow the rings to travel close to the body throughout the pull. Coach patience at the transition: athletes who rush the turnover will muscle through instead of using their kip. Every rep should finish with a complete press-out to lockout, rings turned out, elbows fully extended.
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CONDITIONING
"CGE8 2009 Remix"
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Score = Time
Barbell: 135/95lb (61/43kg)
Box: 24/20in
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LEVEL 2
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Dips + 15 Ring Rows (Body at Paralllel)
60 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 115/75lb (52/34kg)
Box: 24/20in
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LEVEL 1
For Time
20 Hang Power Cleans
20 Kipping Knee Raises
20 Box Step-Ups
15 Ring Push-Ups + 15 Ring Rows (Choice at Body Angle)
90 Single Unders
10 Thrusters
20 Jumping Pull-Ups
20 Burpees
20 Front Rack Lunges
Time Cap: 25:00
Barbell: 75/55lb (34/25kg)
Box: 20in
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MASTERS 55+
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Dips + 15 Ring Rows (Body at Paralllel)
60 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 95/65lb (43/30kg)
Box: 24/20in
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OBJECTIVES, STIMULUS & STRATEGY

GOALS
18:00-23:00
STIMULUS
Chipper / Movement Density
RPE
9.5/10
PRIMARY OBJECTIVE
Complete the workout sub 20:00 with a clear plan from the first movement, not reactive management of fatigue.
SECONDARY OBJECTIVE
Create a strategy for each movement block and stick to it, especially across the ring muscle-ups and the back half of the chipper where the global volume accumulates.
Workout Strategy
"CGE8 2009 Remix" is a 9-movement chipper, and the athletes who execute it well are the ones who show up with a plan and do not abandon it when it gets uncomfortable. The power cleans and toes-to-bars are the opening tax: coach athletes to move in consistent sets of 5-10, not to go unbroken and arrive at the box jumps already gassed. The box jumps should be efficient and rhythmic, not explosive; save the hip for the ring muscle-ups. Arrive at the ring muscle-ups with composure, work in sets of 2-3 if needed. The double-unders and thrusters mark the midpoint reset: steady breathing on the rope, then purposeful 5s on the thrusters. The pull-ups, bar-facing burpees, and front rack lunges are where this workout is actually won or lost. Athletes who went out too hot will crawl through these; athletes with discipline early will be able to hold a real pace. Coach aggressive transitions between movements and keep athletes moving, even if the sets are shorter than planned.
Movement Modifications
Power Cleans: Reduce load before reducing reps / Hang Power Cleans / Dumbbell Power Cleans
Toes-to-Bars: Alternating Toes to Bar / Toes to Target / Kipping Knee Raises or Knees to Chest / GHD Sit-Ups / V-Ups
Box Jumps: Reduce box height / Step-Ups / Broad Jumps
Ring Muscle-Ups: Low ring Muscle-Up Variation / Ring Row + Ring Dips / Ring Row + Ring Push-Ups / Reduce Reps (8-10)
Double Unders: 1.5:1 Single Unders / Reduce to 60-75 reps if rhythm consistently breaks
Thrusters: Reduce load before reducing reps / Dumbbell Thrusters
Pull-Ups: Banded Pull-Ups / Ring Rows / Jumping Pull-Ups with Eccentric
Bar-Facing Burpees: Reduce reps / Step-Over Burpees / Lateral Burpees over Bar
Front Rack Lunges: Reduce load / Goblet Lunges / Dumbbell Front Rack Lunges

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