Crossfit Cle – CrossFit
Who’s going after those strict ring dips today?
2 rounds on a 30 second timer:
Pushups to updog
Lunge and passthrough/twist
Situp and reach
10 squat and double reach
10 ring row position scapular retraction
10 banded good morning
10 ring row with hollow body focus
1 minute banded lat/pec stretch R/L
1 minute banded hip opener R/L or banded crossover R/L
5 superset rounds on a 3 minute clock:
5 back squat 70-85% of your 1RM
10 ring row (hold a solid hollow and work high difficulty for an unbroken set of 10. RPE 8-9/10!)
Heavy back squats and spicy ring rows! Both movements require a lot from you core. Hold that hollow and reset between squats.
Back Squat (5×5 70-85% of your 1RM)
Ring Rows (5×10 reps 8-9/10 RPE)
Fast rounds with rest to recover! Choose weights and scaling that allows you to push for unbroken movements.
MetCon (5 Rounds for time)
5 rounds each for time, rest 1 minute between rounds:
10 front squat 135/95#
10 toes to bar
*Rx+ for strict ring dips AND a heavier barbell.