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CrossFit SoChac – Virtual Training
Warm-up
Warm-up (No Measure)
3 ROUNDS (6 min)
5/5 kickstand RDL
10 Situps
10 Push Ups
RING DIP
:10 SUPPORT HOLD
— This is a top of Ring Dip hold
— Focus on keeping arms locked out and pulling Rings in close
:10 BOTTOM OF DIP HOLD
— Focus on having the biceps on the Rings and the forearm in a vertical position while keeping the Rings close
3 STRICT RING DIPS/TOE SPOT
— Focus on pressing from the bottom of the Ring Dip to the Support Hold
3 RING DIP KNEE TUCKS
— While in the bottom of the of the Dip, tuck knees up and bring heels to their butt
— This movement is meant to be done with control and just practicing the position of bringing the feet up
3 FAST RING DIP KNEE TUCKS
— Same progression as before but with faster Knee Tucks
— should feel themselves a pop off the Rings
Strength
Deadlift (5-Rep Tng)
ON A 12:00 RUNNING CLOCK…
Build to 5-Rep TNG Deadlift*
*Work quickly to at or above Workout Weight
(Score is Weight)
Workout
Metcon (Time)
FOR TIME (15)
15-15-15-15
Deadlifts (185/135)
10-15-20-25
Box Dips
RX+ Ring Dips, Any Weight RX or above (275/185)
This is all about not losing position and being consistent with the sets on the heavy barbell. Break early in the dips.
