CrossFit Gymnastics Workout | WODVLOG 19/2/18 | False Grip Pullups | Ring Dips | Toe To Bar scales and progressions.

We are taking it slow and steady today holding in vital positions, false grip pullups on the high rings with a 5 second pause at the top to strengthen the top pull position, moving on to strict ring dips with a 5 second negative to further strengthen the dip position and build some strong pecs, triceps and shoulders and then finishing off with some TTB work, The CrossFit Open 2018 is THIS WEEK, and we are likely to see some Toes To Bar so it's good to get some volume in this week so we are going every 30 seconds rather than EMOM! (Every minute on the minute)

All your scales and progressions are included in the video with demonstrations and full warmup.

Workout listed below:

Warmup:

10 sec OH Hang

10 sec UH Hang

10 Goblet Squats

5/5 Alt KB Rows

10 Toes to KB

x3

A)

False Grip pull up with 5 sec hold

or toe spot pull-ups hold for

5 sec at sternum (knuckles together)

x3

x5

Try to use all arms when pausing, using toe spot only as little as you can

B)

Ring Dip with 5 sec negative

x5 Reps

x5

C)

Every 30 sec for 6 mins:

5 TTB

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