Fitness: 3 x 5 Linear Progression
Add 5 pounds to last exposure.
Performance: 1 x 20
Add 5-10 pounds to last exposure.
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AMRAP 10 minutes:
5 Push Ups
10 Dumbbell Hang Power Cleans
15 Sit Ups
AMRAP 10 minutes:
8 Box Jumps 30/24″
4 Handstand Push Ups
2 Muscle Ups
Scale is banded muscle ups. Buy in for scaling is 3 Chest to Bar and 3 Ring Dips. Folks close to a muscle up have the option of performing the Outlaw Muscle Up progressions, or doing ONE of the exercises below as a cash out as space and time permit post-WOD. This is entirely up to the coach. Please view this video, starting at around 4:30.
5 x 5 Box Humps (use a false grip)
5 x 3 Banded Transitions (use a false grip)
In both of these movements be sure to set the rings high enough that the arms are fully extended at the bottom.
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- Please remember that all classes are canceled this Sunday!
Want to Explore the World of the Rings?
This primer class that will introduce you to all things rings. The class will introduce participants to the various aspects of the rings: the different grips, above the rings, below, swinging and still rings. We will also touch on how to take care of your hands and taping techniques. We will go over basic positions, movements, and strength holds.
Time: THIS SATURDAY, August 23, 2-3:30pm
Buy-in: 10 strict push ups and 1 toes-to-bar or knees-to-bar.
The class is capped at 10 participants, so don’t think twice! Register Here!
Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
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