A. Ring pull-up strength: EMOM for 10 minutes – 1-5 ring pull-ups. Scale up to false grip pull-ups, or down to hinge rows or ring rows.
B. 3×10-30 sec holds in either the bottom of a ring dip, or the top of a ring push-up. If you’re easily reaching 30 seconds, add in a dip or push-up every 10 seconds.
C. From crossfit.com on Feb 8 2018:
5 minute AMRAP of:
3 deadlifts (275/185 Rx, 185/125 intermediate, 115/75 novice)
7 push presses (115/75 Rx, 85/55 intermediate, 45/35 novice)
We will do what’s called a rolling start to this workout.
Minute 1 – 1 round
Minute 2 – 1 round
Minutes 3-8 – 5 minute AMRAP.
This is a short workout, so push hard. Because each person will need two barbells, we will run this in heats if necessary. Non-working people… you’re the cheering squad!
D. 3 rounds of 15-30 GHD hip extensions.