Thursday, May 17, 2018

Wednesday, May 16, 2018
May 15, 2018
Friday, May 18, 2018
May 17, 2018

Thursday, May 17, 2018

ANNOUNCEMENTS!

Mobility is TODAY at 5:30 in the small gym…
The Class is currently Full… there is a waiting list available

Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit!

ISLAND PARTY! Saturday, May 26th! More info to come!

MURPH on Memorial Day, May 28th, at 8:30 AM!
Add some extra running to your workout schedule if you can!

CROSSFIT GAMES Atlantic Regional← tickets on sale now… June 1-3
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Warm-up:
Rowing The Pick Drill – 10 strokes each: arms only, arms and body, 1/2 slide, full slide
The Pick Drill

Trainer-led Ring Dip practice/set up your ring height and foot position as needed
….No boxes please… using the rings = using your core!

Trainer-led Turkish get-up/steps and practice

The Ring Dip

The Kipping Ring Dip

The Turkish Get-up

WOD:
Complete as many rounds as possible in 20 minutes of:
20/15 Calorie Row
15 Ring Dips
10 Turkish Get-ups ~ alternating sides (1=1)

Men use: 50#
Women use 35#

Scaling 
Athletes who do not yet have ring dips should do them from a standing position. Experiment with foot position and ring height in the warm-up. To allow for larger sets during the dips, use more assistance from the legs as you fatigue. Find a variation during the warm-up that allows at least 10 unbroken reps. If ring dips are possible, break the dips into small sets to avoid failure. If you become unable to perform consecutive ring dips, switch to push-ups to finish the set.
Select a dumbbell weight that allows for 5 Turkish get-ups to be completed with no rest during the warm-up. Watch The Turkish Get-up from the CrossFit Journal prior to starting this workout. If at any point mechanics begin to deteriorate, decrease the weight of the dumbbell.

Intermediate (scale as needed)
Complete as many rounds as possible in 20 minutes of:
20/15 calorie row
15 dips
10 Turkish get-ups ~ alternating sides (1=1)

Men use 40-lb. dumbbell
Women use 25-lb. dumbbell

Beginner
Complete as many rounds as possible in 20 minutes of:
20/15 calorie row
10 leg-assisted dips
5 Turkish get-ups ~ alternating sides (1=1)

Men use 20-lb. dumbbell
Women use 15-lb. dumbbell

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
“Y” stretch
Foam roll

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