5-21-21 Put a Ring On It


5-21-21 Put a Ring On It

CrossFit Grail – CrossFit


Warm-up (No Measure)

200m Run

10 Band Pull Aparts

5 Air Squats w/ pause at the bottom

5 Push-ups w/ pause at the bottom


Warm-up (No Measure)

Squat Hold, 1min

Pec Stretch on Wall/ Rig, 30sec ea side


Warm-up (No Measure)

Muscle-Up Movement Prep:

10sec Ring or Box Support

3-5 Ring or Box Dips

Establish the False Grip

10 Kneeling Transitions

Practice Time – establish workout movement


Metcon (No Measure)

Front Squat Movement Prep & Loading

Tempo-Pause Front Squats (3-2-1sec)

Set 1 = 3 reps

Set 2 = 3 reps

Set 3 = 3 reps
Increase loads each set to workout weight


Metcon (No Measure)

Practice Round – Rehearsal

w/ workout weight

2 Ring Muscle-ups

4 Front Squats (135/95)

100m Run


Metcon (Time)

10 Rounds For Time:

3 Ring Muscle-ups

6 Front Squats (135/95)

100M Run

Rx+ 165/105
* Score is the time taken to complete 10 rounds

Cool Down

Metcon (No Measure)

If time allows or on your own:

Pigeon Pose + Lat Reach, 45sec ea side

Calf Stretch on Post, 30sec ea side

Turn Back Stretch, 1min ea side