Time to work on some Ring Dips. Â Every couple of months, we spend some time struggling through ring dips. Â For those who are able to do ring dips, we use this 50 reps as a test to see how we are progressing with this complicated gymnastics movement. Â If you are not strong enough to hold yourself on a set of rings, work a hard progression of pushups. Â Ready to challenge the Ring Dip Proficiency Test so that you may start doing Ring Dips during MetCons? Â Now would be a good time. Â Don’t know what the Proficiency Tests are? Â Ask a Coach.
CrossFit Alloy WOD for 7/6/2016:
Gymnastics:
50 Ring Dips for Time
MetCon:
AMRAP 15 Min:
1 Building Run
15 Handstand Pushups
10 Deadlifts (275/185)
Post Time and Rounds to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
AMRAP 15 Min:
1 Building Run
10 Handstand Pushups (raised target)
10 Deadlifts (225/155)
Brass:
AMRAP 15 Min:
1 Building Run
10 Piked Handstand Pushups
10 Deadlifts (185-155/125-105)
Bronze:
AMRAP 15 Min:
1 Parking Lot Sprint
10 Pushups (knees)
10 Deadlifts (135-115/95-65)
50 strict ring dips for time: 3:17
Steel: 4 rounds plus 1 building run.
Warren: Welcome to Industrial Athletics! Looking forward to having you join us for the morning classes after fundamentals.