The key to getting off the ground.

"The ring dip is a staple movement of CrossFit and one that you rarely see in other programs. Most people find that they can do only a third to half as many dips on rings as on bars. However, while you will always be able to do more bar dips, the ratio gets better as your support strength improves."

Points of performance for how to safely and efficiently perform the box jump.

"If you have a situation where an athlete isn't tucking as tight as you want them to, what you can do is give them feedback." Coach Kevin Montoya teaches a group scaling options at the CrossFit Gymnastics Course.