Thursday, February 16, 2017

Rest Day

or

From CrossFit.com – January 10, 2013
https://www.crossfit.com/workout/2013/01/10#/comments

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups

Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings – one pair hung app. 8′ off the ground and the second 4″ off the ground.

WOD Demo at CrossFit 495 – http://media.crossfit.com/cf-video/CrossFit_WOD130110_Russia_Elliot_SD.mov

RX:
As written.

INTERMEDIATE:
Tuck position or one leg tuck on the lowering from the rings (explained in WOD demo link above)
Deficit push-ups

SCALED:
5 rounds of –
30 second static hang from pull-up bar (accummulate 30 seconds total, resting as needed)
7 evil wheel/barbell rollouts (https://m.youtube.com/watch?v=YC2ZGqgJWcY )
7 eccentric leg lifts (focus on the DOWN part, lowering as slowly as possible)
15 push-ups (SLOW and controlled; break sets as needed)

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