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Synergy Fitness – CrossFit

Mobility

Warm-up

Strength

Weighted Ring Dip (1-1-1-1-1)

Work up to a max load weighted ring dip or the most advanced progression of a strict ring dip as possible.

Power Clean (1-1-1-1-1-1-1)

TEST for new max! (7 sets of 1 rep, increasing weight).

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
21-15-9 Power cleans (Performance: 135lb / Athletic: 95lb* / Health: 45lb)

Ring Dip (Performance: 21-15-9, Athletic: 12-9-6*, Health: 21-15-9 push up)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide:

5 – 10 min

Coaching Tips:

Use larger sets for the first round of power cleans, but keep the ring dips in small sets so you can keep moving on later rounds. On the second and third round of power cleans, move fast but keep the sets smaller so you get a bit more rest between sets of ring dips. Practice kipping ring dips before the workout starts and then use them for the whole workout. Rest or break up the sets if you find yourself with internally rotated shoulders. Remember that your arm has to touch the top of the ring for the depth to count (this will be below 90 degree elbow flexion for some).

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