Coast Range CrossFit

RE-TEST
MAX DISTANCE HS WALK
Scale with same scale you used last time.
If this is your first time doing this, scaling options
are as follows.
1) Bear crawl with hips above shoulders for max
distance with no resitng.
2) Partner wheel barrow walk for max distance.
3) Partner HS walk with feet on shoulders.

USE EXACT SAME SCALE USED ON
JUNE 19TH.

Then…

AMRAP 7 MIN
10 DL (275#/185#)
5 ring dips

55+RX
AMRAP 7 MIN
10 DL (185#/125#)

Hopefully your hammies have recovered from the 10RM on Monday.
Today we have a weight you should be able to cycle for 10 reps,
but is not light, nor heavy. It’s a tricky weight to target, but
somewhere around 55-60% of your 1RM DL.

We are looking for an athlete to get around 6 or 7 rounds on todays
workout. This means the DL should take you no longer than
30 seconds.
A transition of 10 seconds from bar to rings, leaves you with 10
seconds to complete 5 ring dips. An effort that should be unbroken
every round (kipping is allowed) and done in under 7 seocnds. This leaves you
10 seconds to get back to your bar and start rockin and rollin again!

A good scale for the ring dip would be the following:

1. I can do 1 strict ring dip:
Do 3 dips where you jump to the top of the dip and slowly lower
yourself down, placing your foot on the ground when neede. Jump
back to the position of support and repeat. Don’t take more than 2
seconds on each rep however. Just use the feet to assist slightly in
the dip.
2. Rings? What are those?:
Modify to box dips, push ups on the
floor (as long as they aren’t worm push ups) or a barbell on the rig
if your push ups tend to worm or you need to go to your knees.