Iron Grip CrossFit – CrossFit
Here are two articles about strength on the rings. We’re fans of the rings, because they allow us to develop certain upper body capacities that simply can’t be duplicated with any other apparatus. And those capacities tend to translate rather well into the other skills we so enjoy having, like handstands, the snatch and jerks.
http://library.crossfit.com/free/pdf/56_07_Supp_Strgth_Rings.pdf
http://library.crossfit.com/free/pdf/57_07_Support_on_Rings.pdf
Warm-up
Warm-up (No Measure)
3 Rounds
10 Pistols (5 each leg)
10 KB swings
50 meter sprint
Skill
Metcon (Time)
6 Rounds For Time:
10 second Ring support
10 second Hollow hold
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
6 Walking lunges (front rack) @ 135/95
12 Pullups
24 Double unders
Rx+ =
165/115
Chest to bar pullups