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Skill of the Month



Photo credit - Agustu.com A month is a very short time to improve on a skill, so we will be extending the skill to last 2 months to help you get better results.  We are bringing in the RING DIP for the month of April and May.  We will be testing your max ring dips this week and retesting at the end of May. Here are some benchmarks and scaling to hit before trying to RX the movement:
  1. 10 Box dips, feet on ground
  2. 10 P-Bar dips/ between 2 boxes  (decrease band when you can complete 10 reps)
  3. 20 sec Support hold on rings
  4. 10 Ring dips with feet on a box (front or back), knees bent
  5. 10 Ring dips with feet on a box (front or back), legs extended, remove one leg to make more challenging or use a higher box
  6. Ring dips - Unassisted - NO BANDS
Ring Dip shoulder positioning is very important to prevent injury and to become a skill transfer movement.  "The shoulder is slightly forward, but as long as there is external rotation, the shoulder is safe and supported. However, internal rotation with the shoulder forward is "trashing the front of your shoulder" and leads to injury", Starrett says. Please take the time to watch this video: http://library.crossfit.com/free/video/CFJ_KStarCarl_ThePosition_PtSevenEnd.mov Can you achieve external rotation in your shoulder on each progression listed above?  If not,for your safety it is not recommended that you advance the movement. How do I scale for a WOD?  Use the scaling option below... here are a few scenarios:
  1. I can do 10 ring dips with my legs extended on the box,  scaling option - feet on the box with knees bent
  2. I can do 3-4 unassisted ring dips, scaling option - feet on a box, legs extended or if you are able to maintain a safe shoulder position, scale the reps and do unassisted ring dips.
  3. I can do 5-6 reps ring dips with my feet on a box, knees bent, scaling option - lower the box, do support holds or jumping ring dips