Iron Grip CrossFit – CrossFit
How’s your upper body pushing strength while your midline is heavily fatigued? Probably not what you’d expect.
Ring dips
https://www.youtube.com/watch?time_continue=2&v=Vt0lO4jpIDo
Planche dips
https://www.youtube.com/watch?time_continue=6&v=9WrF0QmsalU
Warm-up
Warm-up (No Measure)
30:15 second intervals
1 Round
Jumping jacks
Knees to elbows
Bear crawl
Jumping jacks
KB swings
Crab walk
Skill
Ring dip points of performance
– Strong support position
– Controlled descent
– chest forward
– elbows back
-Shoulder below elbows
– Hips moves with the shoulders
Metcon
Metcon (Time)
For time:
20 Toes to bar
10 Handstand pushups
40 V-ups
20 Ring dips
60 Situps
30 Pushups
Rx+ =
Deficit HSPU (1 plate 45/25)
Strict ring dips
Parallette pushups