Ring of Fire

Ring of Fire

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10 Minutes to complete:

10 Shoulder Passes

50′ Inchworms

:30 Samson Stretch/leg

50′ Spidermans

10 Air Squats

5 Push-up to Down Dog

5 OHS with PVC on wall with a 5 second pause at the bottom maintaining perfect form

:30 Warrior Squats*

If performing pull-ups:

5 shoulder shrugs

3 strong kips

3 kipping pull-ups

If performing ring muscle ups:

10 Scap Pull-ups on Rings

5 Ring Swings

3 Strict Ring Pull-ups

1 Muscle-up
Warrior Squats: With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

Squat Snatch (1×1)

5 Minutes for snatch warm-up and then 15 minutes to build to a heavy squat snatch

Prior to snatching with barbell complete the following movement with a PVC: (5 minute warm-up)

-5 reps Down and Ups reaching triple extension

-5 reps High Elbows (high and out)

-5 reps Muscle Snatches

-5 reps Hang Power Snatch

-5 reps Hang Squat Snatch

-5 reps Full Squat Snatch

Then with an empty barbell:

1 high hang PS+hang PS+full PS

2 high hang SS+2 hang SS+2 Full SS

Metcon (AMRAP – Reps)


1 Ring Muscle-ups

1 Squat Snatch (135/95)

2 Ring Muscle-ups

2 Squat Snatch (135/95)

3 Ring Muscle-ups

3 Squat Snatch (135/95)

Up by (1) rep until finish
Scaled Version:


2 Pull-ups

2 Power Snatches

4 Pull-ups

4 Power Snatches

6 Pull-ups

6 Power Snatches

Up by (2) reps until finish

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