• Opening Hours

    OPENING HOURSX

    MONDAY5:00 AM - 7:30 PM

    TUESDAY5:00 AM - 8:30 PM

    WEDNESDAY5:00 AM - 7:30 PM

    THURSDAY5:00 AM - 8:30 PM

    FRIDAY5:00 AM - 7:30 PM

    SATURDAY9:30 AM - 1:30 PM

    SUNDAY9:30 AM - 3:00 PM

  • 617 942 4728

NEWS

Gymnastics Seminar Part 3: Ring Muscle-ups

By Jasmine Gerritsen | In Articles, Blog | on September 24, 2019

Welcome back to this edition of JPCF Gymnastics Seminars! In this post, you will find a medley of skills and drills to help you get comfortable with both strict and kipping ring muscle-ups. Even if you believe muscle-ups are not in the near future for you, these drills will help build your strength in the ranges of motion necessary to navigate movements such as push-ups, dips, pull ups, chest-to-bar pull-ups and bar muscle-ups. We recommend picking two or three of these drills to tackle once or twice a week to start building your RMU game.


Drills Set+Rep Recommendations

Drill

Sets


Focus


Hollow to Snap

3×4

Hollow + Arch Position

Impossible Push-Up

3×4

Movement pattern for elbows, bracing

Ring Pull-downs

3×10

Lats, Hollow position

RMU Tension Builder

2×10

Internal and external rotation of shoulders, bracing

Banded Seated Transition

3×4

Arm Pattern + strength for RMU

Strict MU Transition

3×4

Strict movement pattern strength for MU

Banded RMU Transition

4×2

Movement Pattern kipping for MU
Strict Ring Dips

3×5

Strict dipping strength


Glossary of Drills

Non-Structure Based Drills

Structure-Based Drills

No Comments to "Gymnastics Seminar Part 3: Ring Muscle-ups"

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    JP CrossFit, 54 Hyde Park Ave, Boston, MA 02130
    CrossFit Journal: The Performance-Based Lifestyle Resource