Pr og r am w r it t en b y: Ton y Ronch i

Tony is the owwner of Paradigm CrossFit in Rochester, New York and is a Lead Coach on n t he CrossFit Gym
G nast ics Sem inar st aff . He
has been coach hing gym nastics f or 10+ ye
ears. In addition
n t o gymnast ics coaching he al so coaches comm pet itive and non-
com petit ive CrrossFit ters.

You can direct any quest ion t hat are specii f ic t o t his prog
g ram t o: t ony@crossfit gym nastt ics.com

Not es: Theres no st raight line t o achievingg a Muscle up. However developing t he streng gth and regim ent
e ing the pract ice seems to
arer path. The most import ant
be a m uch clea a t hing to rem m em ber is t he only pract ice is good
g practice. This m eans all m ovement
should be ideaal, and not just t o t he "st and
dards" t o finish up the day. The purer you pra act ice, the prettt ier t he skill.

* Max Effort , St rengt h, and Volum e workout s should be d one on separate days.

Week 1: Max Eff ort Strengt h Volume

A: Practice Toe Nail strict A: Ring Pull Up
t ransition A: Practice Gymnastic Swing 2- 2- 2- 2- 2- 2

B: 7x 1 Muscle Up Negat ive

*Preform with as much
cont rol as possible, lower
t o rings place toes on
ground transit ion through
and to kneeling A1: 4x 8 Ring Push Up B: Ring Dip: 3- 3- 3- 3- 3- 3

A2: 4x 8 False Grip Ring Row ** St rict:**

Week 2: Max Eff ort Strengt h Volume
Practice: Gym nastic swing
Practice: Review Toe Nail wit h pull to hips *No turn Pract ice: Top down Toe Nail
Spot over att empt s! progression
A1: 4x 4 Russian Dip on A: Ring Pull Up
n
A: 10x 1 Toe Nail Transit ion Box es 3- 2- 2- 2- 2- 2

B: 10x ME Ring Pull Up

Hold *This m eans pulling
all the way to st ernum and
holding, not just chin over A2: 4x 3 Ring Pull up
rings, and in f alse grip negat ive (false grip) B: Ring Dip: 4- 3- 3- 3- 3- 3

B: 10x ME Ring Support ,

bot tom. *Hold the deepest
part of your dip A3:4x 6 EROM PushUp *set
unassist ed. Focus on good rings or platform t o allow
shoulder posit ion. t he chest to pass below
Scapulas down and back. parallel
Week 3: Max Eff ort Strengt h Volume

Practice: Toe Nail

progression, by now t he Practice: Gym astic Swing Pract ice: Toe Nail
elbow t ransition should be *Focus on momentum Negat ives, goal is cont rol
smoot h and apparent . Pull carrying you, not pulling or through t ransit ion, no t rap
deep t urn over smoot h. engaging. door.

A: 10x 1 Toe Nail Negative

*Slow as possible A1: 5x 8 False Grip Ring Row A: Ring Pull Up 4- 3- 2- 2- 2- 2

B: 7x 1 ME Hollow Body
Ring Pull Up (False Grip, A2: 5x 3 EROM St atic Dip (Dip
ring t o st ernum ) Bars) B: Ring Dip: 5- 4- 3- 2- 2- 2

C: 7x 1 ME Strict Ring Dip A3: 5x 2 Wtd Chin Up

Week 4: Max Eff ort Strengt h Volume
Pract ice: Toe Nail Spot , by
now f eet should f eel barely
Practice: Gym nastic swing ut ilized. Elbows should be
Practice: Brief review of wit h m om ent um and pull to tight , and cont rol
Toe nail spot hips throughout .

A:10x ME Transition:
*Utilize the feet if needed
f ocusing on keeping t he
rings and elbows tight . As
soon as t here is dist ance, A1: 4x 8 Ring push up w/ A: Ring Pull Up
t he set is done. Turnout 5- 4- 3- 2- 2- 2
A2: 4x 5 False Grip Ring PU
Negat ive B: Ring Dip: 5- 5- 4- 3- 2- 2
A3: 4x 2 Wtd Ring Dip