Upper body strength is not extinct here! Tuesday’s class put in some serious overtime on their triceps and upper backs, a much needed source of power for CrossFit’s ubiquitous pull-up and push-up regimens.
After a general warm-up, class broke into groups to warm-up with some Pendlay rows, working towards a moderate weight to be used in the coming strength workout. Once the bars were loaded with the appropriate weight, class hit the strength complex.
1+ Ring Dips: The general prescription here was to take your max set of ring dips, and then cut by a third, if not a full half (so, if your max single set of ring dips is 10, then aim to do 5 ring dips for Tuesday’s complex). Full ring dips were scaled to extended holds for max time. To perform the hold, simply jump up into the extended position, and hold for as long as possible, working as hard as possible to keep the shoulders pulled back and down (achieving a full hollow position is best). The hold position on the rings was scaled down to holds on the parallel bars.
AMRAP Bar Dips: Once an athlete was finished with their rings dips, they moved immediately to a set of AMRAP dips on the parallel bars. For those who performed holds on the rings, the prescription was to perform negatives on the bars, using the feet to absorb the bottom position and then jump back up into the extended position. Athletes who performed their holds on the parallel bars then cycled over to a pair of boxes for a set of AMRAP supported-dips, placing their hands on the boxes, and extending their legs out in front with the heels resting on the ground.
Pendlay Rows: After an athlete had completed both the ring dips and bar dips, they went back to their barbell for a set of 5 Pendlay rows. The trick here was to use a weight that would allow you to remain explosive on the upwards pull (see previous reviews about the explosive focus of the Pendlay row HERE and HERE) after the triceps had been severely worked in the two previous movements.
The strength session wasn’t for time, but it should’ve been a steady rotation through the exercises until everyone had completed five full circuits. Once done, everyone found themselves a kettlebell for a short met-con.
Starting with the KB, perform 12 swings and then head out the back door for a short 250m run. Complete the couplet as many times as possible in 8 minutes. Swings were programmed as overhead (American-style) and could be done using either extended-arms or a snatch-swing style. Anyone uncomfortable with the overhead position went to eye-level (Russian-style), but was encouraged to up the weight.
Nice work all around. Remember to dig up and submit your back squat numbers by this coming Sunday! We will lay out the coming strength cycle of you in Thursday’s post, but we need squat numbers from all of you (they don’t have to be an actual 1 rep max; we can use 2, 3, 5, 10 rep maxes or whatever, but back squat would be best – if you don’t have a back squat number, the next best would be a box squat max). See you all Thursday.