Today we are going to work on some ring stability and strength exercises. If you are unable to do the holds on the rings you can use the pull-up bar/dip station bar. I want to focus on proper hollow body positioning and shoulder positioning here. Make sure you choose the right version to allow for this!
A.1: Chest to Ring Hold (4 x :15-:20, Rest 30 Seconds)
A.2: Ring Support (4 x :15-:20, Rest 30 Seconds)
A.3: Bent Hollow Hold (4 x :30 Seconds, Rest 1 Minute)
Today we are going to do the CrossFit Games Team Series workout but solo. You are going to start with 120 double unders. You can scale this by doing 1/2 the double under reps or by doing 120 singles. For the pull-ups, scale to a band that you can hit 8-12 off the gate. This is going to be tough but just rest as needed and get through it. The hang power snatches are going to be 95/65. Make sure you work on hinging at the hip and driving up to keep yourself from getting fatigued.
For Time: 120 Double Unders 60 Pull-ups (RX+ Chest to Bar Pull-ups) 60 Hang Power Snatch (95/65) 120 Double Unders