Spend 12-15 minutes doing 5-6 sets of one (or more) of the following options. Choose the one that best suits your needed area of improvement.
A) Transition Strength: 2-3 Leg/Band Assisted Low Ring Transitions with a 3 second pause in a deep dip at the finish of the transition
B) Stability: 5-10 Second Top and Bottom Ring Supports. Be sure to squeeze the rings in close to the body and use toes on floor as needed.
C) Pulling/False Grip Strength: 2-3 False Grip Ring Pull-Ups + 10 Second False Grip Hang
D) Transition Skill/Stability: Jumping Muscle-Ups with a 3 second pause in a deep dip in the finish of the transition before pressing out the dip.
Post work to comments.
15 Rounds for Time:
4 Handstand Push-Ups
1 Deadlift 315/225
Scale Handstand Push-Ups to 1 AbMat, 1 x Wall Walks, or 1 x Dumbbell Push Presses as needed. If you have a few Dips and Ring Pull-Ups but don’t quite have Ring Muscle-Ups yet, sub Jumping Muscle-Ups. Otherwise scale to 1 x Chest-to-Bar Pull-Ups or Jumping Chest-to-Bar Pull Ups. They are a sub for Ring Muscle-Ups and are only 2 at a time, so choose a challenging scaling option. The Deadlift should be on the heavy side for you.
Post time and Rx to comments.
Tomorrow: The Subway Series at CFSBK
The 2018 Subway Series kicks off tomorrow right here on Degraw Street. Come out and cheer for your fellow CFSBKers as we defend our home turf! It’s a big event, and to keep it running smoother than the actual subway, we’ve modified Sunday’s class schedule. Here’s what you can expect:
8am Short Circuit
6-8pm Open Gym
Everything else is cancelled!
Yesterday’s Results Board: Rest Day
CrossFit Games Athletes Respond to Huge Changes Boxrox
MTA Official Too Nervous to Tell Commuters Waiting for Train That Service Shut Down Permanently an Hour Ago