ring dips

  • Wednesday April 15th

    Strength 

    Hang Power Cleans

    3 x 5

    Work up to heavy 5 then do 3 sets at that weight

     

    Metcon

    “Elizabeth”

    RX

    21-15-9

    Squat Cleans
    Ring Dips

    Penalty of 1 burpee for every second over 9 minutes. 

    Scaled Option #1
     

    AMRAP 3 cleans. If you get to 21 before time is up, move on to…
    AMRAP 3 ring dips. If you get to 21 before time is up, move on to…
    AMRAP 2 cleans. If you get to 15 before time is up, move on to…
    AMRAP 2 ring dips. If you get to 15 before time is up, move on to…
    AMRAP 1 cleans. If you get to 9 before time is up, move on to…
    AMRAP 1 ring dips. If you get to 9 before time is up, you’re done!

    “Elizabeth” calls for full cleans. If your cleans are still developing use power cleans with a front squat. For load, err on the side of conservative. Think light and fast. Record time to completion, or total cleans/total dips.

    Scaled #2

    3 Rds

    5 cleans
    5 dips

    2 Rds

    5 clean
    5 dips

    1 Rds

    5 clean
    5 dips

    Rest 30-60s between sets. 

     

    Continue Reading
  • Friday January 9th

    Strength

    Deadlift

    5x3 (No Touch and Goes)

     

    Metcon

    3 RFT

     
    20 Ab Mat Sit Ups
    10 Ring Dips
    20 Pistols (alternating)
    10 Strict Pull-ups

     
    Continue Reading
  • Monday December 29th

    Strength

     

    5 Rds

    Pause Goblet Squats 8 Reps

    Rest 45 Secs

    Zottman Curls 6-8 Reps                               

    Rest 45 Secs

     

     

    Metcon

    10 Min AMRAP

     

    10 Ring Dips
    15 Box Jumps (24,20)
    10 Plank Ups

     

    Core

    21-15-9

     

    MB Jack Knives

    MB Russain Twists
    Continue Reading
  • Tuesday November 25th

    Metcon

     

    WILMOT

     
    Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion,
    Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta,
    died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.
    He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

     

    RX

    6 RFT

    50 Squats
    25 Ring dips

     

    Scaled #1
     

    4 RFT

    50 Squats
    25 Dips

     

     

    Scaled #2
     

    6 RFT

     
    25 Squat or Squats to Low Box
    12 Bench Dips
    Continue Reading
  • Friday June 20th

     

    Is it your shoulders or hips giving you problems with your OHS?

    Skill

    Overhead Squat

     

    GOAL:

    • If you are struggling with OHS (coming onto the toes, knees caving in, issues overhead.etc) focus on technique - keeping the torso upright, bar centered over you and perfect squat mechanics. Work w/empty barbell and light weight; Do not add weight if your mechanics are off. 
    • If you've been doing OHS and have good technique, see if you can add some weight
    • Newer athletes only work technique with PVC or an empty bar

     

    Metcon

    12 Min EMOM



    Odd: 5 DB Bench Press

    Even: 5 TTB



    Rest 2 min


     

    8 Min EMOM



    Odd: 7 Box Jumps

    Even: 7 Ring Dips 

     

    RESOURCES/ARTICLES

    Yoga and Deadlifts via Tabata Times

    Is Technology Hurting or Helping via Marks Daily Apple

    Continue Reading
  • Tuesday June 10th

    SKILL

    HSPU/Wall Walks

     

     

    Metcon

    Buy In - 500m row

     

    10-1

     

    Burpees

    Pull-ups

    Plank Ups

     

    Cash Out – 25 Ring Dips

     

     

    RESOURCES/ARTICLES

     Haters Gonna Hate via Teddy Kim

    Got Negatives via Invictus

    Continue Reading
  • Friday May 2nd

     

    Strength

    Front Squat

    5 x 1

    Goals 

    • No Fails
    • Try to increase the weight each set

     

    Metcon

    5 RFQ (Rounds for Quality)

    5 Ring Dips (Scale Down to Static Holds or Negatives)

    10 Strict Pull Ups (Scale Down to Ring Rows, no bands please)

    5 Strict TTB

     

    Resources/Topics

    6 Reasone Everyone Should Squat via Poliquin Group

    Is Low Calorie Dieting Dangerous via Breaking Muscle

    Continue Reading
  • Thursday May 1st

     

    Skill

    Ring Dips (20 Min Cap)

     

    Goals

    • Shoulder must dip below the top of the elbow at the bottom of the dip
    • Elbows must be fully extended at the top
    • Keep the rings close to your body through out the movement

    ​Progressions

    • Support Holds
    • Negatives
    • Jumping Ring Dips

     

    Metcon

     

    20 Min EMOM
    Odd : 12 Kettlebell swings
    Even : 50m Heavy Carry* *

    Carry can be any object carried anyway.e.g. DB/KB Farmers Carry,Sandbag in front or on the shoulder

     

    Resources/Topics

    Bacon Pancakes via Paleo Nom Nom

    Powerlifter and Ultra Marathoner via Juggernaut Training

    Continue Reading
  • Tuesday April 8th

     

    Skill

    Ring Dips

    Goals

    • Shoulder must dip below the top of the elbow at the bottom of the dip
    • Elbows must be fully extended at the top
    • Keep the rings close to your body through out the movement

     

     

    Metcon

    “Tabata”

    Tabata Row

    Rest 1 minute

    Tabata Squat

    Rest 1 Minutes

    Tabata Ring Rows

    Rest 1 Minute

    Tabata Push Up

    Rest 1 Minute

    Tabata Sit Up

     

    Resources/Topics

    Ring Dips With Bands  via CrossFit Journal

    Essential Info for Female Athletes via Breaking Muscle

     

    Continue Reading
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