Tag Archives: Dips

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.

Strict Press and Planks then Burpees and Dips

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Based on the CF Invictus WOD from December 14.

Four rounds of

  • 4-6 x Strict Press @ 110lbs/50kg
  • Rest 30 seconds
  • 45 Second Side Plank each Side
  • Rest 30 Seconds

Then five sets for max reps of Dips…

Complete in 60 seconds:

  • 15 x Burpees
  • Max reps Unbroken Dips

Rest 60 seconds between sets.

Then not for time

Results:  First part was good, kept to 6 reps except the last round when only did 5.  Second part was surprisingly difficult… 15 Burpees leaves only around 15-20 seconds to get the dips in… 22 Dips total (8-5-3-3-3).