7 Ring dips
8 Front squats (115/75)
Post time to comments.
Coach's Notes.
A little task-priority, G/W couplet for you tomorrow. Focus on full range of motion and proper body position for both exercises, and storm through for time. Get some quality mobilization exercises in before go time, maybe some kip swings and band stretches for the shoulders. Work on loosening up the hip joint and posterior chain to prep for the squats. A little increased ROM in these areas will help you maintain a solid, upright position on your front squats.
If you hit a bottleneck on rings (especially in the AM), keep moving and sub 10 x bar dips or bench dips. If you need to scale your dips, preferred option is assisted ring dips with a band or two followed by bar dips or bench dips. Then, commit to some future skill work to build up the stabilization muscles and strength needed for ring dips. Ideas in the Spealler video below.
Training Videos.
- "Ring Dips Explained" - Chris Spealler of Crossfit Park City talks progressions on the rings.
- "Movement Demo: Front Squat" - short review of points of performance from Reebok CrossfitOne.
- "Front Squat Demo" - another quick (:40) review with Matt Chan of Rogue Fitness.