3 weeks of Friday Night light Throwdowns. Fun Food and Prizes.
4 Teams will be created with team LCF Coach Team Leads. All skill levels on each team. Deadline is 16 Feb 2024, don’t procrastinate.
You can do this even if you are out of town 1 or more of the Friday Throwdowns.
Also recommend you sign up for the 2024 CF Open https://games.crossfit.com/ for so many reasons.
Ask a coach any question.
Today we work skills that are needed to continue our upper trajectory in this methodology. Not every may desire a ring muscle up, specifically a strict. But we contend you should have a strict ring muscle up before a kipping one. And we see the value in progressing toward this skill even if you NEVER get an RX’d one in your life, the goal is to improve. Go get it! Then we go through a fun chipper where you have to earn the ability to do the high skill. Keep a fast pace and give yourself time to attack the rings, and for some work through this more than once and see how deep you can end up into round 2!
10 no push up burpee
5 inch worm
10 Ring row (easy version for you)
10 Box step up
3 rounds
__________
5 narrow stance squats (pistol prep)
10 lateral lunge
:10 supinate hang from bar
5 Box jumps + step down
2 rounds
_________
10:00 Strict Ring muscle up skills and drills
- Ring support
- Ring Dip
- False grip
- Low/ kneeling ring muscle up with false grip
- Ring row muscle up
RXConditioning:
50 Box Jump Over (24/20)
40 Alternating DB Snatch (50/35lb.)
30 Single arm Alternating Devil press (50/35lb.)
20 Candle stick pistols (10 each side)
10 Ring muscle ups
15:00 AMRAP
Intermediate:
50 Box Jump Over (24/20)
40 Alternating DB Snatch (35/20lb.)
30 Single arm Alternating Devil press (35/20lb.)
20 Candle stick pistols (10 each side)
10 Low/ kneeling Ring muscle ups
15:00 AMRAP
*Scaling candle stick pistol can be to a gymnastics mat with feet lower than butt to aide in limited ankle ROM as they roll forward.
Baseline:
50 Box Jump Over (12/8 inches)
40 Alternating DB Snatch (20/10lb.)
30 Single arm Alternating Devil press (20/10lb.)
20 Candle stick
15 Ring Row
15 Push Up or Ring dip
15:00 AMRAP
Weighted plank
3x :45
Place plate across mid back for resistance, can also loop band around j-pegs on squat rack with them set low and then push up into plank position against them.
