Two weeks ago, we introduced ring pushup support holds. Today, we add some difficulty to that movement by adding a pushup. This potent pushup will help to develop stability and strength on the rings that will translate into better ring dips. Do not under estimate this movement. Fatigue will set in quickly for those who are not used to them.
CrossFit Alloy WOD for 10/6/2016:
Gymnastics Skill Work:
Tabata Pistols
MetCon:
EMOM 7 Min:
10 Ring Pushups
Rest 5 Min
EMOM 7 Min:
5 Body Weight Front Squats
Scaling:
Platinum: As written above.
Steel:
EMOM 7 Min:
5 Ring Pushups
Rest 5 Min
EMOM 7 Min:
3 Body Weight Front Squats
Brass:
EMOM 7 Min:
7 Pushups (may use box)
Rest 5 Min
EMOM 7 Min:
3 3/4 Body Weight Front Squats
Bronze:
EMOM 7 Min:
5 Pushups (may use box)
Rest 5 Min
EMOM 7 Min:
3 1/2 Body Weight Front Squats