Ring Pop

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Inchworm to Push-Up

0:30 Active Spiderman

0:30 Downdog

0:30 Laying Alternating Chest Opener Stretch

0:30 Straight Arm Plank

0:30 Straight Arm Plank Shoulder Shrugs

Warm-up (No Measure)

4 Sets

0:20 work 0:10 rest

Partner 1- Plank Hold

Partner 2- Ring Support Hold

Look For: Active shoulders Coach: “Push down into the rings” “Push the ground away” (plank)

4 Sets

0:20 work 0:10 rest

Partner 1- Ring Support Hold

Partner 2- Plank Hold

Look For: Active shoulders Coach: “Push down into the rings” “Push the ground away” (plank)

RING DIPS

5 Jumping Ring Dips

Coach athletes to find the bottom of their dip with feet on the floor, then jump to a support hold

3 Eccentric Ring Dips

Coach athletes to slowly lower to the bottom of their dip with control letting their feet touch the ground at the

last second. Remind athletes to “Hug rings into their body”

3 Strict Ring Dips

Coach athletes to push away from the rings at the top Coach athletes to maintain tension/active shoulder at

the bottom of each rep

Weightlifting

Weighted Dips (1 rep Max)

Take 6 minutes to find a heavy single

Metcon

Metcon (AMRAP – Rounds and Reps)

Compete/Train

AMRAP 13:

3 Strict Ring Dips

30 Double Unders

3 Dumbbell Snatches (50/35)

3 Strict Ring Dips

30 Double Unders

6 Dumbbell Snatches (50/35)

3 Strict Ring Dips

30 Double Unders

9 Dumbbell Snatches (50/35)

[Add 3 Dumbbell Reps Per Round]

*Score = Total Rounds + Reps

Score Example: If an athlete finishes the Round of 15 Dumbbell Snatches and completes 10 Double Unders

into the next Round. . . their score would be 5+13.

Sweat

AMRAP 13:

3 Strict Ring Dips

60 Single Unders

3 Dumbbell Snatches (35/20)

3 Strict Ring Dips

60 Single Unders

6 Dumbbell Snatches (35/20)

3 Strict Ring Dips

60 Single Unders

9 Dumbbell Snatches (35/20)

…

[Add 3 Dumbbell Reps Per Round]

*Score = Total Rounds + Reps