Today's Workout
True Spirit CrossFit Twelve Days of Christmas For time 1 Wall Climb 2 Turkish Get Up Alternating Arms, 1.5/1 pood 3 Ring Dips 4 Jumping Squats 5 Burpees 6 AbMat Sit-ups 7 Push-ups 8 Kettlebell Swings, 1.5/1 pood 9 Pull-ups 10 Double Unders 11 Wall Balls, 20/14 lbs 12 Box Jumps, 24/20 in Perform all the reps for time following the style of the 12 Days of Christmas song. e.g. 1 Wall Climb, 2 TGU & 1 Wall Climb, 3 RD & 2 TGU & 1 WC, etc. Scale up options: Rope climb instead of wall climb, muscle ups instead of ring dips, toes to bar instead of ab-mat sit-ups, CTB pull-ups or strict rock ring pull-ups instead of kipping pull-ups, 30/24inch box jumps instead of 24/20inch. All of the CrossFit coaches and yoga teachers at True Spirit CrossFit & Yoga wish you a very Merry Christmas! Peace on earth and goodwill towards all. No classes tomorrow. Enjoy the holiday with your family and friends.
3 Comments
Ring dips are a very effective exercise to develop arm, shoulder and trunk strength. However, it can take a while to progress to a ring dip. We have many excellent progressions to develop the strength needed for a ring dip.
Today's Workout Elizabeth 21-15-9 reps for time of Clean 135/95 lbs Ring Dip Elizabeth was introduced to the CrossFit community on September 12, 2003. Today's workout, with its heavy deadlifts and tall box jumps, can take a toll on your low back. This couplet is common in CrossFit, we've seen it before, and you will remember this powerful combo with "fondness" if you don't take care to adequately prepare for it. Spend some time getting your hips ready, and be sure to spend some time in happy baby or chid's pose at the end of this workout. Post-workout mobility and recovery is very important, and even more so with today's heavy load. If you haven't tried a yoga class yet, this week is a great time to do it.
Today's Workout CrossFit Games Regional 11.3 21-15-9 reps for time of Deadlift 315/205 lbs Box Jump 30/24 in Have you seen the drawings and doodles on the whiteboard at the gym? Those fantastic artistic gifts are courtesy of this adorable sweetheart. Thanks Nula, for the leaving us fun and festive drawings! You are very talented!
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