| Work on Skill,G,1 Tabata: Tabata L or Tuck Sit on Rings | WG,1 For Time: 1-10 Ring Dips/ 10-1 Power Cleans | Elements,W,1 For Time: Elements Squat WOD | Elements: Elements Press | Elements,WG: Elements Press WOD | |
Tabata L or Tuck Sit on Rings
Work on Skill,G,1 Tabata: Time
Today you are working on L Sit's or Tuck sits on the Rings.
This is great practice for ring work, as well as a great core warm up.
Practice sitting with your leg all the way locked out and arms locked out on rings and making your body look like an 'L'
or if you can't get a full extension tuck sit bring both knees up so your feet are off the ground. Your goal here is time. Hold this pose for as long as you can.
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| Jaime | 13.28 Rx | ring rows 1 leg | | Bill | 4:00 | rings - first 2 L - knee last 6 | | Darnelle | unbroken | tuck sit!! |
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1-10 Ring Dips/ 10-1 Power Cleans
WG,1 For Time: Time
For Time you must complete
1-2-3-4-5-6-7-8-9-10 Ring Dips
and also descending Power Cleans
10-9-8-7-6-5-4-3-2-1
So a round would look like this
1 Ring Dip/ 10 Power Cleans
2 Ring Dips/9 Power Cleans
3 Ring Dips/8 Power Cleans and so on.
RX135/95
RX2: scale as needed
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Programmed: Thu,Feb6,2020 Tue,Apr23,2019 Thu,Oct18,2018 Thu,Mar15,2018 Thu,Apr6,2017 Thu,Apr7,2016
| Eric Ti | 8:20 Rx | I put that lil boy Francois to bed | | Francois | 8:56 Rx | I let him win | | Brenda C | 9:15 Rx | #35 and assisted ring dip blue belt | | Bill | 11:30 Rx | | | Jenifer | 12:04 Rx | | | Rom | 12:43 Rx | | | Eric S | 12:53 Rx | | | Darnelle | 9:37 | 65 lbs, leg assist ring dips | | Grace St | 10:10 | 65 | | bobbi | 12:30 | 30/assisted dips | | Mohammad | 13:09 | 75 lbs, improved on second pull | | Jadon | 14:58 | 65 ring deep jumps | | Casandra | 15:16 | 35. ring dip w/band | | Ernesto | 16:45 | 85/assisted dips | | Sebastian | 19:13 | Rx until assisted dips at rd 5 |
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Elements Squat WOD
Elements,W,1 For Time: Time-Rx2
200M Row
21-15-9
Squat/KBS
200M Row
For existing CrossFitters:
Rx is 70/55
Rx2 is 45/35
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Programmed: Thu,Sep3,2020 Tue,Jul21,2020 Thu,Jul16,2020 Thu,Jun25,2020 Thu,Jun18,2020 Thu,Jun4,2020 Tue,Mar10,2020 Tue,Jan21,2020 Sat,Dec28,2019 Sat,Oct12,2019 Thu,Oct10,2019 Tue,Oct1,2019
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Elements Press
Elements: No Results Tracked
Warm Up - Row/Run 200M
Stretch and mobilize shoulders
Review:
Push Up
Strict Press
Push Press
Slam Ball
Review stretching for shoulders (DBS) and DOMS
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Programmed: Thu,Nov30,2017 Fri,Sep8,2017 Thu,Aug31,2017 Sat,Aug26,2017 Thu,Jun15,2017 Thu,Jun8,2017 Thu,May18,2017 Thu,Apr27,2017 Thu,Apr13,2017 Thu,Apr6,2017 Thu,Mar23,2017 Thu,Feb9,2017
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Elements Press WOD
Elements,WG: Rounds
5 Min AMRAP
3 Dips
6 Pushups
9 Press complex: 3 press-3 push press-3 push jerk
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Programmed: Tue,Jul14,2020 Tue,Jun23,2020 Tue,Jun9,2020 Sat,Jan25,2020 Tue,Jan7,2020 Tue,Oct15,2019 Tue,Sep17,2019 Sat,Aug31,2019 Sat,Aug17,2019 Thu,Aug1,2019 Sat,Jul20,2019 Sat,Jul13,2019
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