Tag Archives: Dips

Muscle Up Practice then Cleans and Double Unders

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EMOM for 12 minutes (4 rounds of each) step through the three stations going for full range of motion

  • Station 1 – 5-6 x Ring Muscle Up Transitions
  • Station 2 – 5-6 x Ring Dips
  • Station 3 – 5-6 x Strict Bar Pullups

Then 5 rounds, rest 2 minutes between rounds

  • 1 x Hang Power Clean
  • 1 x Hang Squat Clean
  • 1 x Lift off plus Squat Clean

Then  AMRAP in 12 minutes of

  • 3 x Hang Squat Clean @ 95lbs
  • 30 x Double Unders
  • 6 x Hang Squat Clean
  • 30 x Double Unders
  • 9 x Hang Squat Clean
  • etc.

Results:   For the cleans 65-95-100-105-110lbs.  Metcon, 4 rounds (round of 15) plus 3 reps.  For the transitions, had one leg straight and the other bent to push off of.  Moved the bent leg farther out to reduce the amount of assistance it could give. 

Weighted Dips, Bench Press and TGUs

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Not for time do the following ladders.  This is a modified version of  a crossfit.com WOD, but they didn’t specify how to do it so I did it as a triplet, all three exercises per round.  You could also do it as three singlets, do all reps of one before moving to the next.  Increase weight per round.  Rest as needed.

  • 5-5-5-5-5-5-5 x Weighted Dips @ 30lbs/15kg
  • 3-3-2-2-1-1-1 x Bench Press
  • 3-3-2-2-1-1-1 x Turkish Getups

Results:  Bench Press 135-155-185-205(only 1 rep)-195-205-210lbs.  Turkish Getups 12-14-16-18-20-21-24kg.  Rested 30 – 60 seconds between exercises, 1-2 minutes between rounds.

 

Weighted Dips and Toes to Bar then Pullups, BJs and KBS

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AMRAP in 16 minutes of (adapted from Atomic CF “Call me an Uber”)

  • 5 x Strict Pullups
  • 10 x Box Jumps
  • 15 x Kettlebell Swings

Then EMOM for 12 minutes

  • Even Round – 5 x Weighted Dips
  • Odd Round – 5 x Strict Toes to Bar

Results:  Metcon 7 rounds plus 3 Pullups.

Push Press then Handstand Pushups, Pushups, Dips and Double Unders

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Crossfit Invictus WOD from May 7, 2018.

Take 20 minutes and work up to a 1RM of Push Press

Then AMRAP in 10 minutes of

  • 5 x HSPU
  • 10 x Dips
  • 15 x Pushups
  • 30 x Double Unders

Results:  Push Press 3×95,3×115,2×135,2×145,1×155,1×165,1x170lbs.  Metcon 3 rounds plus 1 rep.

Bench Press then Reverse Lunges, DB Snatch and Dips

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Warm up with 2 rounds of

  • 8 x Dumbbell Bench Press @ 21kg each hand

Then every 2 minutes for 10 minutes (go heavy if you have a spotter or cage with safety bars)

  • 3 x Bench Press

Rest 2-3 minutes then every 3 minutes for 6 minutes (2 rounds)

  • Max reps Unbroken Dumbbell Bench Press @ 21kg each hand

Then for time

  • 30 x Front Rack Reverse Lunge @ 110lbs/50kg
  • 30 x Dumbbell Snatch @ 21kg
  • 30 x Dips

Results:  For the bench press, planned to do 3 reps per round but was overly ambitious so ended up doing 3-3-3-2-1 reps @ 145-165-185-205-210lbs. Dumbbell BP 22 and 16 reps.  Metcon in 6:54.