Happy Monday!


Riptide CrossFit – CrossFit

Warm-up

12 min Warm Up.

Gymnastics

10-12 MIN.

The Ring Dip.

Beginner to Intermediate:

Coach will review positions, technique and proper execution for a ring dip.

1) Position of Support

2) Bottom of the Dip

3) Execution w/proper body position.

Then review proper scaling options for strengthening and determine proper scaling for “Elizabeth” (NO BANDS).

Inter to Experienced: (anyone who can perform 8-10 unbroken, proper Ring Dips, in any metcon).

Work on progressions for RMUP.

1) Low Ring work

2) Kip Swings to “ring to hips”.

3) Feet elevated on a box, low ring MUPS.

ADVANCED (more than 5 UB muscle ups):

Work on stringing together strict muscle ups.

Or work on tempo, strict muscle ups.

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
**Must be a SQUAT CLEAN**

Scale appropriately to finish UNDER CAP.

(10 MIN CAP)

Accessory

Mobilize and Foam Roll