Bench Press / Ring Row | WOD 11.13.19

Dumbbell Bench Press / Pronated Grip Ring Row

A1) Dumbbell Bench Press:
2 x 14-16 @ 4121

A2) Pronated Grip Ring Row:
2 x 14-16 @ 4121

Use a load that’s light enough to allow you to perform the prescribed reps at the prescribed tempo. This will probably be in the ballpark of 40% for most folks. Change the angle of the body on the Ring Rows to more horizontal and/or add a weight vest to increase the degree of difficulty.

Rest :30 between exercises and 1:00 between sets. 

Post work to comments.
Week 1 of 6

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AMRAP 7 Minutes:
14 Push Presses 115/80
50 Double-Unders

Choose a loading option that you can stay unbroken on, modifying load and/or height as appropriate. Modify the Dubs to Alternating Foot Steps or 2x Singles as needed.

Post rounds, reps, and Rx to comments.

Register for Anti-Gravity Strength!

Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Or do you just want to be able to do some badass weighted Chins? A new cycle Coach Ro‘s acclaimed Anti-Gravity Strength class starts Tuesday, December 3rd. This class always (and we mean always) sells out quickly, so get on it!

Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.

Schedule

Tuesday, December 3rd to Saturday, January 25th 
Tuesdays from 6pm to 7:30pm
Saturdays from 11am to 12:30pm

SOLD OUT!

Wow, this one sold out fast! Check back in January for info on the next cycle. 

Cost and Eligibility

The cost is $160 per month ($320 total plus NY sales tax). This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

What Happens in a Class?

The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!

Testimonial

“I’ve done 3 cycles of AG Strength and will continue to do so. I’ve made so much progress with this class—not only in things we practice in AGS, but in movements we did not train in AGS but used in regular CrossFit classes. Let me tell you that I was a very poorly skilled person. I decided to take this class because I wanted to do a Pull-Up. That being said, I couldn’t do 5 Pull-Ups with a band. My upper body strength was mediocre at best. And, I didn’t know how to do a Wall Kick-Up, so I wasn’t even considering doing Handstand Push-Ups. The past 24 weeks were full of firsts: I did my first Chin-Up, Wall Kick-Up, Handstand Push-Ups with 3 then 2 then 1 AbMats, and Strict and Kipping Pull-Ups. Those are things we practice in AGS. But since the class focuses on upper body strength, I also improved in a bunch of things we didn’t even practice in class: Toes-to-Bar happened for the first time during the 1st cycle and now I’m able to do Toes-to-Bars in WODs (did 15-12-9-6-3 recently!). I also now can do Dips, Plank for 90+ seconds, Ring Transition + Hold, and many other small things that I was never able to do in classes. So, if you are a beginner, like me, and struggle with some things that seem basic to a lot of people—Toes-to-Bars, Pull-Ups, Push-Ups—I highly recommend this class. Trust Ro, push yourself and stick to the program for 8 weeks and will see mind-blowing results! As we say in Portuguese: se joga!”—Thaisa L.

News and Notes

• Have you done an AG Strength cycle with Ro? Give everyone your testimonial in the comments!
• Do you hate and fear workouts that involve rowing? Or maybe you secretly love them but don’t want to admit it…? Either way, you have a good reason to train for the CRASH-B World Indoor Rowing Championship. Starting on Monday, November 18th, our resident Olympian Coach Nick will prepare participants for the March 1 event in Boston. Come to his info session at 2:15pm on Sunday, November 17th in the annex!

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