Friday, May 25, 2012

2012-05-216412Baby R

Workout of the Day

Before Class or In Warm up:
4×5 swings in the bottom of the dip on parallel bars

Strength:
In 15 minutes work up to a heavy Overhead Squat single

Conditioning:
21-15-9
95/65 # overhead squats
Burpee-Pullups

CrossFit For Hope, June 9th, 2012.  Register now.  We are planning a big event.  

 

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Comments
  • VAS
    Reply

    >>4×5 swings in the bottom of dip on p-bars
    What’s the point? Stretch the shoulder girdle in prep for overhead squats. Begin developing strength for muscle ups.
    Preferably set the p-bars as wide as the distance from your elbow to the tips of your fingers. Jump up into support on bars. Lift your chest up. Lower into the bottom of a low dip. Hold the position and perform 5 small swings forward and back. Come back and repeat 3 more times.
    Can scale by (1) holding the bottom of the dip on p-bars without swinging, (2) holding the bottom of a dip on p-bars with rubber band assistance, without swinging, or (3) performing 6 of the lowest dips on p-bars (with or without a band).

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