Smashby's Training Blog

Unlike the first few weeks of this series, this week’s throwdown isn’t a workout at all. Instead, it’s a grouping of stability exercises that can be practiced to help improve a variety of movements we see in CrossFit.

First, the “Active Deadhang” from the high rings. With these, athletes can practice keeping their entire body engaged while hanging from the rings. Improving control in this position can lead to more powerful movements while hanging from the bar (such as pull-ups, toes to bar, or muscle-ups), as well as ring exercises as well (like a ring muscle-up, ring pull-ups, or toes through rings.)

Then, we move to the rings at “Medium Height” for a static hold. Spending time in that “Support Position” will help strengthen the core and shoulders. More control there will improve power and endurance in ring dips, and the second half of a muscle-up!

Finally, the “Ring Plank” position. Here, even more than with the other holds, the hollow position can practiced under the most control. Holding a plank with the hands directly underneath the shoulders, and that belly button sucked in tight to the spine, athletes can spend time under tension to emphasize proper engagement of the entire midsection!

This week’s challenge is to complete three rounds of a single maximum effort hold in each position. The expectation is that as soon as form starts to suffer, the attempt is over. Take a look at the video below, give it a shot, and let me know how it goes!