Ring, Ring, it’s the Bike here

12
Sep

Ring, Ring, it’s the Bike here

IRIDIUM CrossFit – CrossFit

5+ rounds
Maintain sets of :10 or more on the ring L-sit.
Use the same rings for push-ups and L-sit holds.
Complete the calories in 2:00 or less each round.

Warm-up

GENERAL WARM-UP REVIEW | 9:00

• Have athletes set up rings and bumper plates as needed.

• Lead the group through this warm-up.

• Between each progression we will perform a push-up variation to

prep athletes for the ring push-ups.

L-Sit Progression // Focus

• Focus on having athletes keep their hands slightly in front of their

hips. Scale these movements by leaning back. Increase the difficulty

of these movements by having athletes lean forward.

• Have athletes perform each progression for 2 Sets x :20.

• Perform :20 of a push-up variation between each set of L-Sit holds.

1) Supine Leg Raise // Lift both legs as high as possible while keeping

legs straight.

2) Seated Alternating Leg Lift // Lift each leg as high as possible while

keeping it straight.

3) Supported Alternating Leg Lift // Use the hands and bent leg to

elevate the body off of the ground while raising one leg high.

4) Seated Leg Raise // Place hands behind the hips and lean back to

decrease difficulty.

RING AND BUMPER PLATE L-SIT HOLDS | 3:00

• Allow athletes to practice in :10 increments.

• Help athletes focus on keeping feet higher in a tuck or single-leg

hold rather than allowing for low legs with both legs extended.

• Prioritize getting athletes on rings even if it means they scale to a

tuck hold or ring support.

4 Sets x :10 Hold

• :30 Rest in between sets.

Weightlifting

RING PUSH-UP REVIEW | 5:00

• Demo the ring push-ups, as well as push-ups on the bumper plates.

• Highlight how to scale each movement. On the ring push-ups,

demonstrate how to walk the feet forward and backward to adjust

the difficulty. On the bumper plates, show athlete’s how to use the

knees for assistance or how they can scale the range of motion of

the deficit.

3 Sets x 10 Reps

• Increase difficulty each set.

• All sets should be unbroken.

L-SIT HOLD AND PROVE-IT TEST | 7:00

• Remind athletes that the goal is to balance difficulty on the L-sit

holds. Athletes should have an option that helps them prioritize

using the abs and hip flexors to pull the legs and heels up as high

as possible. Athletes should also have an option that allows them to

repeat :10 holds.

1 Sets x :10 L-Sit Hold or Modification

1:00 Calorie Test

• Athletes should be able to hit 15/10 calories at a moderate pace/

effort if they plan on going Rx’d.

• If athletes struggle to hit 12/8 calories, then suggest that the scale

to 2:00 of max calories or 20/10 calories

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

:30 Ring L-Sit

15 Ring Push-ups

30/21 Calorie Bike

Intermediate

AMRAP 20:

:15 Ring L-Sit

15 Ring Push-ups

24/18 Calorie Bike

Beginner

AMRAP 20:

:20 Seated L-Sit

15 Assisted Push-ups

15/12 Calorie Bike