Time to work on some Ring Dips. Every couple of months, we spend some time struggling through ring dips. 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. If you are not strong enough to hold yourself on a set of rings, work a hard progression of pushups. Ready to challenge the Ring Dip Proficiency Test so that you may start doing Ring Dips during MetCons? Now would be a good time. Don’t know what the Proficiency Tests are? 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.