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Ring Dips for 12/22/2015

Back to ring dip/muscle up work.  The workout is written as “For Time” in order to force the intensity needed to gain strength.  CrossFit is based on a principle that increasing intensity increases results.  If we casually perform 50 rings dips at a comfortable pace, then our intensity drops and there is no change in our body.  However, if we struggle to move faster while maintaining proper form and proper range of motion, then our bodies will be forced to adapt.  That change will make you stronger.  So, use a scale that will keep you doing more ring dips over a longer period of time before you rest.

CrossFit Alloy WOD for 12/22/2015:

Gymnastics Skill:
For Time:
50 Ring Dips

MetCon:
AMRAP 12 Min:
1 Stair Climb (25/15)
12 Sumo Deadlift High Pulls (95/65)
21 KB Swings (1.5/1)

Cashout:
Foam Roll:
Quads
IT Bands
Hammies
Calves
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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 12 Min:
    1 Stair Climb (25/15)
    9 Sumo Deadlift High Pulls (95/65)
    18 KB Swings (1.5/1)

    Brass:
    AMRAP 12 Min:
    1 Stair Climb (15/10)
    9 Sumo Deadlift High Pulls (75/55)
    18 KB Swings (1.25/0.75)

    Bronze:
    AMRAP 12 Min:
    1 Stair Climb
    9 Sumo Deadlift High Pulls (55/35)
    15 KB Swings (1/0.5)