4 Rounds for time of:
40 Push Press (65#/45#)
30 Squats
20 Ring Dips
10 Double-Unders
Results
Day 43 of the Burpee Challenge. DON’T QUIT!
You all thought Monday was the hard day? Just when you thought you had things figured out!
Push Presses are getting better and several of you are getting the vertical dip and drive overhead without pushing the bar around the face. Keep those feet centered under the hips, dip a few inches and drive the bar up in a vertical path to a lockout overhead. Keep the chest up and the elbows in front of the bar in the rack position. Oh and don’t rest overhead!
The ring dip is new for many so a perfect opportunity to work on assisted dips while getting full range of motion. Using the bands to help lessen the load on the chest, arms and stabilizers while still allowing you to get deep enough to have the elbows above the shoulders in the bottom position (Like Erin above) is the goal. Your weight should drop you deep enough while the band helps to push out of the bottom position. As you get stronger in this dynamic plane of movement you can move to a band that offers less assistance while still staying safe and controlled. Once you move off bands the focus should be on quality reps even if they are a few at a time. Ring dips are very taxing and quickly fatigue you so don’t be discouraged if you only can crank out a couple at a time. Like handstand push-ups they are hard. You also need them to get a muscle-up so focus on these and pull-ups before more advanced ring movements.
Notes:
Here’s a cool video of two athletes tackling “Barbara” from CrossFit.com. For those asking look at their butterfly pull-up form and how the kick and pull works.
Pat Barber does the benchmark “Barbara” at CrossFit New Zealand: [wmv] [mov]