Two weeks ago, we introduced ring pushup support holds. Â Today, we add some difficulty to that movement by adding a pushup. Â This potent pushup will help to develop stability and strength on the rings that will translate into better ring dips. Â Do not under estimate this movement. Â 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