Thursday 3.31.16 – ring dips and subs
Try to work different subs (substitutions) for movements like today’s Ring Dips before using a band. If you do not have the strength to do Ring Dips without a band, then you need to work that strength in a substitution of that movement where you can maintain proper positioning. If you don’t have Ring Dips, build the ring push up. If you don’t have ring push ups, work towards a full rx’d push up, etc.
Skill: Ring Dips 4 x max reps
*Performance: Muscle Ups, Fitness Rx’d, Health: any scaled version of Ring Push Ups or Push Ups
Conditioning: AMRAP for 13:00:
– 5 Power Cleans (Performance: 185/135#, Fitness: 135/85#, Health: 95/55#)
– 10 KB/DB Presses – 5/arm (AHAP)
– 15 Hollow Rocks
New Compound Boot Camp sessions begin Monday, April 4th, 2016. 4-Week Fitness Program.
Contact Erica Ellingson at firstname.lastname@example.org/
NOW Three Morning Sessions!!!
Mon/Wed/Fri 5:00-5:45 am
Mon/Wed/Fri 6:00-6:45 am
Mon/Wed/Fri 9:00-9:45 am
Our PT Fundamentals Program you work with your private coach and complete at least 5 one-on-one or two-on-one personal training sessions that will properly prepare you for the demands of CrossFit group classes. During this time, and even upon graduation, you and your coach will constantly monitor your fitness progress to help you achieve your goals!
This is available for current clients and new clients alike!
For more information, go HERE
Stay in contact and up to date with everything at the Compound on Facebook!