Riptide CrossFit – CrossFit
12 min Warm Up.
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.
Clean, 135# / 95#
**Must be a SQUAT CLEAN**
Scale appropriately to finish UNDER CAP.
(10 MIN CAP)
Mobilize and Foam Roll