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Components

Ring Dips

Metcon

Settings

Workout

Friday

Warm-up

10 mins

Dynamic Warm-up

Gymnastics

20 mins

Ring Dip Skill Work
*Static Box Holds (30 seconds)
*Bottom of dip box holds (30 seconds)
*Negative Box Dips

OR

*Active Ring Holds
*Bottom of Ring Holds
*Negative Ring Dips

*Strict Ring Dips
5xME

Ring Dips (5 x ME)

Ring Dips

*Strict

Metcon

Metcon (4 Rounds for reps)

5 Rounds
30 sec ME Push Jerks (Rx+135/95)(115/75)
Rest 30 sec
30 sec ME Burpee Box Jumps (24/20)
Rest 30 sec
30 sec ME Hang PC (Rx+135/95)(115/75)
Rest 30 sec
30 sec ME Row for Cals
Rest 30 sec

Score is total reps of each movement

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, April 08, 2016

Male Clients

1

Jason
Cansler

6:00 PM CrossFit

5 x 16

2

Robert
Herford

6:00 AM CrossFit

5 x 15

3

Todd
McDaniel

5:00 AM CrossFit

1 x 10

10, 5, 5, 5, 4

4

Andrew
Ross

11:00 AM CrossFit

5 x 8

38

4

Kason
Davis

5:00 PM CrossFit

5 x 8

5

Casey
Smith

5:00 PM CrossFit

5 x 5

6

christopher
carroll

11:00 AM CrossFit

5 x 4

7

Justin
Higbee

11:00 AM CrossFit

5 x 3

8

Chad
Harrell

5:00 AM CrossFit

5 x 24

9

Dan
Carley

5:00 AM CrossFit

5 x 6

10

Justin
Flatt

6:00 PM CrossFit

5 x 4

Female Clients

1

Holli
Christ

6:00 AM CrossFit

5 x 8

2

Amy
Bullock

11:00 AM CrossFit

2 x 5

2 sets of 30" ring holds/dip holds

2

Suzanne
Smith

9:00 AM CrossFit

1 x 5

3 sets strict (3,4,5) ; 2 sets with red band @ 25 dips

3

Jackie
Cansler

6:00 PM CrossFit

1 x 1

1 strict ring dip! ha. 4x5 red band

4

Michelle
Shuck

6:00 AM CrossFit

1 x 8

red band, 8, 6, 6, 5, 6

5

Amanda
Strous

5:00 PM CrossFit

5 x 5

5

Cassie
Steck

11:00 AM CrossFit

5 x 5

with band

6

Julia
Sanchez

5:00 PM CrossFit

5 x 4

red band

7

Corey
Knight

5:00 PM CrossFit

5 x 3

w/box

8

Courtney
Schuler

11:00 AM CrossFit

5 x 0

box dips, ring holds, banded dips